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Director and Sui)ervisor of Physical Culture, Public Schools, Kansas City, Mo. 



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BETZ^ 

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Director and yupervisor of Physical Culture, Piablic Schools, Kansas City, Mo. 


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KANSAS CITY PRE8SE PRT 303 E. t2TH ST. 















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COPYRIGHT BY 

BETZ, 

AUGUST 1891. 


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Physical Culture we airq to unfold the natural 
and symmetrical beauty of the l^uman body, making it 
fit and capable, in every phase of moral life, to obey and carry 
out the will of its supreme master, THE MIND. 








PREFACE TO FOURTH EDITION 



It is with great pleasure that I presejit the FOURTH EDITIOH of ^'■Free 
Gyvinastics" to the public. 

The fact, that four editions of this manual have been printed in as many years, 
is ample proof, that the interest in physical education is growing, and that my work tn 
its behalf is being appreciated. 

Six years ago systematic training \if the body was a thing wholly unknown in 

A 

the curricula of public schools; to-day gymnastics are being taught scierltifically 
and have been placed on a par with the other studies, in the public schools of over 
ONE HUNDRED CITIES AND TOWNS. 

Since the publication of the third 'edition, this system was a^varded the 
SILVER MEDAL at the Paris Exposition, i88g. 

The APPENDIX of the third edition has been omitted, as it is of no immediate \ 
practical value. Those ivho are engaged in gymnasium work 'are refei'red to the Ihind 
edition, of which a manber of copies have been reserved. * 

I feel grateful to those ivho have aided me in my 70ork and 7visfi herc 7 vith tc, 
extend my tha7iks to all. 

C. B. 

Ka7isas City, August, j8gj. 





TO THIRD EDITION. 


■f. 


This book, the third edition of part first of the author’s system of Physical Culture, 
presents a complete system of Free Gymnastics. It can be used alike in 
schools, colleges, clubs and gymnasiums. 

Although a few changes have been made, this edition does not differ substantially 
from the first and second editions. In other directions, however, the im¬ 
provements are numerous. The work has been more evenly graded, and is ar¬ 
ranged in EIGHT courses instead of only four. 

The Appendix contains such exercises that cannot well be performed in the school¬ 
room, or which conventional propriety demands, boys and girls should take 
separately. 

The commands, largely taken from the German, have been thoroughly americanized, 
and at no step of the system need they be changed. Although short and con¬ 
cise, the commands give to the mind a clear conception of the positions or 
movements for which they stand. 

Quite an original feature of this system is, that, like nnisicalsoundsgymnastic jnove- 
tnents of the body may be combined or separated at will, thereby giving freedom 
to the imagination of the teacher, and a wide field on which to test his ability 
and fine taste. The number of exercises is thus made endless. The manual 
gives only a few of the many thousand possible combinations. 

With these few remarks, the author entrusts his book to the care of those who are 
working in the cause of America’s youth. 










FIED INDEX! 

—•®"'^||s^«*►' 





ELEMENTARY AND COMPLEX POSITIONS. 

FUNDAMENTAL POSITIONS. ' 

Sitting position. 

Standing position. 

Resting position. 

POSITIONS OF THE ARMS.. 


Arms folded forward ) 

Arms folded backward f 

Hands on hips 
Hands under shoulders 
Hands over shoulders , 

Hands over head J 

Fists at sides ] 

Fists under shoulders ! 

Fists over shoulders f . 

Fists over head J 

Hands grasped forward ) 

Hands grasped backward ^ . 

Hands on head \ 

Plands behind head J. 

Hands clasped in position forward 
Hands clasped in position upward 
Hands clasped over head 

Arms in horizontal parallel position forward 
Arms iri horizontal position outward 

Arms in horizontal position side-right ) 

Arms in horizontal position side-left \ " ' 

Arms in vertical parallel position upwa^rd 
Arms in vertical parallel position donvvward 



PAGE 

...15 ■ 

...16 ; 

.. .21 _ 

...16 . 

...17 V 

.. 10 

,..i8 
...19 f 

. .21. X 

..19 r 
..21 

’• 20 , . 





















Classified index. 


7 


Vertical Positions. 


1. Right arm upward ) 

2. Left arm upward f 

Right Angular Positions. 


1. Outward, right arm downward 

2. Outward, left arm downward 

3. Outward, right arm upward 

4. Outward, left arm upward 

5. Outward, right arm forward 

6. Outward, left arm forward 

7. Forward, right arm downward 

8. Forward, left arm downward 

9. Forward, right arm upward 
10. Forward, left arm upward 

Slanting Positions. 

1 

2 

3 

4 

5 

6 

7 

Diagonal Positions. 

1. Outward, right arm upward 

2. Outward, left arm upward ! 

3. Forward, right arm upward f 

4. Forward, left arm upward J 


Upward ') 

Downward 

Backward | 

Side-right upward j- 

Side-right downward 
Side-left upward I 
Side-left downward J 


Oblique Positions. 


1. Backward 

2. Downward 

3. Forward-downward 

4. Forward 

5. Forward-upward 

6. Upward 




PAGE 

...38 


52 


66 


70 


76 


ELEMENTARY AND COMPLEX MOVEMENTS. 

HEAD MOVEMENTS. 


Bending head forward, ] 
backward, ! 
side-right, j 
side-left, J 

Turning head side-right, ) 
side-left, f 




















8 


CLASSIFIED INDEX. 


Rocking head, bending forward and backward, 
bending side-right and side-left, 

' turiiing side right and side-left, 
bowing side-right and side-left. 

Rolling head from right to left, ^ 

from left to right, ) . 

Bowing head side-right, ) 

side-left, f . 

Head movements standing on toes . 

TRUNK MOVEMENTS. 

Bending trunk forward, "I 
backward, [ 

side-right, \ .•. 

side-left, J 

Turning trunk side-right, } 

side-left, f . 

Rocking trunk, bending forward and backward, 1 

bending side-right and side-left, >• .... 
turning side-right and side left, ) 
bowing side-right and side-left. 

Rolling trunk from right to left, } 

from left to right, f. 

Bowing trunk side right, [ 

side-left. j . 

Trunk movements standing on toes. 

ARM MOVEMENTS. 

Straightening arms into position forward, 

outward, j 
upward, 

downward, [ ' •••••• 

side right, j 
side-left. J 

Vertical positions. 

Angular positions. 

Slant positions. 

Diagonal positions. 

Oblique positions. .. . . 

Thrusting arms into position forward. '] 

outward, j 
• upward, ' 

downward, ( . 

side-right, | 
side-left. J 

Raising arms into position forward, ] 

outward, j 

upward. )- . 

side-right, 1 
side-left. J 



PAGE 

...34 

...58 


62 

62 



26 

J 

34 : 


..58 

. .62 

. 62 




24 


38 
•52 
.66 
■70 .. 
76 - 


25 : 


28 
























CLASSIFIED INDEX. 


0 


Lowering arms into position forward, ) 

outward, >■ 
downward, j 

Moving arms into position forward, ^ 
outward, ! 
side-right, j ' * * 
side-left. J 

Swinging arms into position upward, ) 

downward, f ' 

Turning Arms. 


Backward ) 

Outward V 
Inward \ 

Rolling Arms. 

Forward, ") 
Backward, ' 
Side-right, ! 

Side-left, j . 

Inward, | 
Outward. J 

Clapping Kands. 

Forward, ) 

Over head, f. 

In position forward, ) 
In position upward, ) 

P'ront Arm Circles. 


Right arm to the right, h 

Right arm to the left, ! 

Left arm to the left, | 

Left arm to the right, [ 

Both arms to the right,^ f 
Both arms to the left, 13 . j 
Both arms inward, [ o 1 
Both arms outward. J ® j 

Side Arm Circles. 

Right arm forward, h 

Right arm backward, , 

Left arm forward, . 

Left arm backward, r ‘ 

Both arms forward, i 

Both arms backward, ) q J 


SHOULDER MOVEMENTS. 

Moving shoulders forward, ) 

backward, f . 

Raising shoulders.. 

Rocking shoulders forward and backward, } 

upward and downward, f ‘ ‘ * . 


PAGE 

. .46 


28 


4 i 


30 



39 


••57 


86 


89 


29 

,29 

34 


























CLASSIFIED INDEX. 


16 

BENDING HANDS:— 

ROCKING HANDS:— 

ROLLING HANDS:— - - 

FINGER MOVEMENTS:— 

DIRECT STEP-POSITION:— 

OBLIQUE STEP-POSITION:- 

CROSS STEP-POSITION:— 

RAISING HEELS:— - 

RAISING TOES:— 

ROCKING ON TOES:— 

DIRECT LONGE:— 


HAND MOVEMENTS. 


Forward... 
Backward. 
Upward... 
Downward 
Side-right. 
Side left... 
Inward.... 
Outward.. 


1 

1 ^ 


Upward and downward . 1 

Forward and backward. | 

Side-right and side-left..... .... j 
Inward and outward.• J 

Forward . 

Backward... 

Side-right. 

Side-left. 

Inward. 

Outward. .... 

Closing hands. 'j 

Opening hands. j 

Spreading fingers. i 

Moving fingers. J 

FOOT MOVEMENTS.. 


Forward, right and left. 

Sideways, right and left. 

Backward, right and left. 

Forward, right and left. 

Backward, right and left. 

Forward, right and left. 

Backward, right and left. 

With bending knees. 

Both heels. 

Right and lett heels. 

Sounding heels. 

Right and left toes.. 

Both toes. 


LEG MOVEMENTS. 


Forward, right and left. 
Sideways, right and left. 
Backward, right and left 


PAGE. 





27 

33 

58 


27 

33 

59 


86 

69 

71 



















































CLASSIFIED INDEX. 


II 


OBLIQUE LONGE;- 


CROSS-LONGE:— 


Forward, right and left... 

Backward, right and left. 

Forward, right and left.. .... 

Backward, right and left.. .t_ 


DIRECT LONGE REVERSE:— 

Forward, right andleft. 

Sideways, right and left. 

, ' Backward, right and left. 

OBLIQUE LONGE-REVERSE:— 

Forward, right and left. 

Backward, right and left. 

CROSS LONGE REVERSE:- 

Forward, right and left. 

Backward, right and left. 

BALANCE LONGE REVERSE:— 

Direct: forw, sidew, and backw.. 
Oblique: ‘‘ “ “ . 

Cross: “ “ “ 


PAGE. 


72 


96 


77 


82 


97 


98 


' STEPPING:— 


FACING:— 


MARKING TIME:— 


MARCHING :- 


SILENT DRILLS:— 
MEMORY EXERCISES: 
BREATHING:— 


KNEE MOVEMENTS. 

Bending knees in fundamental position. 
Bending knees on toes. 


Forward.. 
Backward. 
Side-right. 
Side-left.. 


62 

69 


54 


1 


Quarter turn to the right. 

Quarter turn to the left. 

Half turn to the right. 

Half turn to the left. 

Eighth turn to the right. | 

Eighth turn to the left.. J 




53 


While at a halt 
While on a march 


Forward, in Flank Rank. 

Forward from marking time. 

Forward, from a halt. 

Marching with arm positions. 

Marching with arm and foot movements 


56 

56 


56 


•. 73 

... 84-94 

61 

72, 79, 88 


In the fundamental position .., 

With arm moverhents. 

With arm and foot ipoyements. 


GYMNASTIC COMfpSlTfQNS;-^ 


• 41-59 

,. 70 

80 

i } 

105-120 

j '1 





































ds 





There are four kinds: Command of Caution, of Explanation, 
of Execution, and of Discontinuation. 

1. The Command of Caution is used when the attention of the 
pupils has been diverted. 

Commands of Caution: 

Attention ! 

Ready! 

2. The Command of Explanation gives a short but clear and 
definite description of the position that is to be taken, or the exercise 
that is to be executed. It is given distinctly and slowly in the natural 
tone of voice. 

3. The command of Execution, invariably containirg but one 
word, calls for the execution of the exercise demanded, and is spoken 
with emphasis. 

Commands of Execution: 

Stand! 

Rest ! 

Place! 

Begin! 

March ! 

Between the commands of Explanation and Execution there is a 
slight pause, in order that the pupils may have time to think and get 
ready. It is represented by a line, thus: - 

4. The Command of Discontinuation also contains but one 
short word, and is spoken loudly and sharply. 

Commands of Discontinuation: 

' Stop I 

Halt 1 

Rest! 








-It FIRST GRADE. ^ 

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- FIRST TERM, - 



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REMARKS. 



TO THE TEACHER: ■ • 

For the first instructions in gymnastics it is advisable to arrange the pupils in the ? 
school-room, drilling them on rising and sitting and on the positions of the arms. 

In mild weather all windows and doors should be opened wide when the drill is 
given. During the season of fires, however, every precaution against the children ^ 
taking cold, should be observed. The room is best ventilated in the following way: .j 
open all the windows at the top and only one or two from the bottom, but so as not i 
to let a draught strike any of the pupils; the doors remain closed. 1 

Monitors open the windows after the first exercise and close them before the last. 
Insist on children taking oft their wraps and over shoes in the school-room. 

As soon as you are able to handle the class, give the gymnastic exercise in a hall I 
if there be one at your disposal, or out-of-doors. 

Do not begin any other exercise until your pupils can take correctly all the posi¬ 
tions contained in the first grade work of the manual. 

Give the explanatory command in your natural tone of voice, laying stress only on 
the command of execution. 

Pupils take the position the instant after the command of execution has been 
given. 

The positions should be taken quickly and energetically by the individuals, and 
simultaneously by the class. 

Pupils should stand still during the gymnastic exercise. They should learn to 
control the muscles not used as well as those that are being exercised. 

Do not accompany the exercises in this grade with music. 

Laughing, smiling, whispering, chewing, etc., and all grimaces, are considered 
as faults, “STILLNESS OF PERSON AND STEADINESS OF FEATURES,” being one of the 
chief objects in view. 





FREE GYMNASTICS. 


15 


! 

LESSON I. 

' TO ARRANGE THE CLASS. 

At the command “gymnastics” the pupils move to the edge of the 
seats, sit erect, place their hands clasped on the desks, and their 
feet, (heels closed, toes apart), squarely on the floor under the 
desks. 

Next give three counts or taps with a bell or pencil At each count 
the pupils move quickly, quietly and in perfect unison. 

One!— 

The pupils turn outward, place their feet in the a'sles, heels closed, toes open, and their 
hands clasped in their laps. 

Two! — 

All rise facing the middle of the aisle, (without moving the feet) and place the 
hands at the sides of the body letting the arms hang naturally. 

Three! — 

The pupils walk to their places (teach them as soon as possible to keep step ana 
1 time,) arranging in strait rows in the middle of the aisles, facing front, boys and girls in 

separate rows and graded according to size, the shorter ones in front. 

' TO DISMISS THE CLASS. 

I 

I One! — 

I 

The pupils walk to their seats, and arrange in straight lines, (heels closed, toes apart, 

; arms at the sides) with their backs turned to the seats. 

Two! — 

All sit down (without moving the feet), and place the hands clasped in the lap. 

Three!— 

All face front, place the hands clasped on the desks, the feet in the correct pqsitioq 
on the floor, and sit erect, in straight rows, near the edge of the seats, 







FREE GYMNASTICS. 


16 


LESSON 2. 

Give signals for rising—Lesson I. 

FUNDAMENTAL TOSITION. 

At, the third count the pupils should be standing in t\\& fandamevtal position. 
Heels closed, feet turned equally outward at an angle of 6o degrees, knees closed and 
straight, trunk erect on the hips, shoulders square and back, arms hanging naturally at 
the sides, fingers held loosely, the backs of the hands turned slightly to the front, head 
erect, chin slightly raised, lips closed, eyes to the front. The body inclines slightly to 
the front. The position should be free from restraint. 

The command for taking the fundamental position is: 

In position — Stand ! 

Arms folded backward — Place! 


At the command “place,” all fold the arms on the back quickly and energetically* 
The arms are folded close and tight, the hands remaining open, palms turned outward* 
The right hand is placed over the left upper arm, the left hand under the right upper arm* 
near the elbow. 

In position — Stand! 

At the command “stand” the arms are lowered quickly and energetically into 
the fundamental position. Drill on these two positions until your pupils can take them 
correctly, quickly and simultaneously. Controlling those muscles not used is as important 
as controlling those being moved. For example, while the arms are being folded or 
lowered, the head, neck, shoulders and chest should be held perfectly still. 'J he muscles 
of the face, too, are to be kept steady. 


Arms folded forward — Place! 


In folding the arms on the chest, the hands are closed and placed under the upper 
arms. The right arm is placed over the left. 


Arms down — Place! 


This command is a substitute for ‘Tn position — Stand” It means to lower the 
arms to the fundamental position. When lowering the arms, the hands are opened. 


Drill on arms folded forward and arms down, several times. 
Repeat arms folded backward and arms down, several times. 

At the close of the lesson give the signals for sitting—(Lesson 1.) 

















FREE GYMNASTICS. 


17 


< ■ 


LESSON 3. 


Give signals for rising—Lesson I. Hereafter no reference will be made 
to the commands for risingand sitting, as they self-evidently precede 
and follow each drill. 

Review arms folded backward and forward. 

^jln position — Stand ! 

Hands on hips — Place! 

The hands are placed upon the hips so that the thumbs meet in the back. The 
fingers are closed, straight, and turned to the front 

Arms down — Place I 

The arms are lowered to the sides. 

Hands over shoulders — Place! 

'I'he haTids are placed drooping loosely over the shoulders, nearly touching them 
The upper arms are horizontal and parallel with the floor.^ The arms are raised forward. 

Arms down — Place ! , 

The arms are’lowered forward. 

Hands under shoulders — Place! 

This position is the reverse of the foregoing one, with the exception that the elbows 
are not quite raised to a level with the shoukters. 

Arms down — Place! 

Hands over head — Place! 

The hands are placed drooping over the head, the fingers nearly touching it, the 
palms of the hands are turned toward the head. The knuckles, the wrists and the elbows 
should form a graceful curve. The arms are raised forward. 

Arms down — Place! 

The arms are lowered forward. 

CHANGING FROM ONE POSITION TO ANOTHER. 

Arms folded backward — Place! 

Arms folded forward — Place! 

Arms down — Place! 

Hands on hips — Place! _ 

Hands over shoulders — Place! 

Hands under shoulders — Place! 

Hands over shoulders — Place! 

Arms folded backward — Place ! 

Arms down — Place! 

Insist on “clear cut” work! Changing in the different positions should be done 
quickly, promptly and energetically. Not a muscle in the class should mo^e until the 
word 'i'tlace or dovui has been given Invent new orders of changes. Do not have 
your pupils commit any order to memory. 








i8 


l^REE GYMNASTICS. 


LESSON 4. 

Review all previous positions. 

In position — Stand ! 

Fists over shoulders — Place! 

This position is the same as “hands over shoulders,” with the exception that the fists 
are clenched. The arms are raised forward. 

Arms down — Place! 

The arms are lowered forward and the hands opened. 

Fists under shoulders — Place! 

Same as hands under shoulders, with fists clenched. 

Arms down — Place ! 

Fists at sides — Place! ’•'(Third edition; Arms for thrusting — Place!) 

This is the most important of the thrusting positions. The fists are clenched and 
placed at the sides of the body, the backs of the hands are turned downward, the eSbosvs 
are forced backward as far as possible; the forearms are horizontal and parallel. 

Arms down — Place! 

Fists over head — Place! 

Same as hands over head with fists clenched. 

Arms down — Place! 

Hands grasped backward - Place! 

The right hand grasps the four fingers of the left hand behind the body, the arms 
are extended downward and touch the body, the palms of the hands are turned backward. 

Arms down — Place! 

Hands grasped forward — Place ! 

This position is the reverse of the foregoing one. The right hand grasps the four fingers 
of the left hand, the arms are extended downward and touch the body, the backs of the ' 
hands are turned forward 

Arms down — Place! ^ 

CHANGING FROM ONE POSITION TO ANOTHER. ! 

Hands over shoulders — Place! 

Arms folded backward — Place! 

Fists over shoulders — Place. 

Plands grasped backward — Place! 

Hands grasped forward — Place! 

Fists under shoulders — Place! | 

Fists over shoulders — Place! j 

Fists at sides — Place! | 

Arms folded forward — Place! | 

Hands on hips — Place! * j 

Arms down — Place! 

INVENT NEW ORDERS OF CHANGING. " 







FREE GYMNASTICS. 


-9 


LESSON 5. 

Review familiar positions frequently. 

In position — Stand! 

Hands on head — Place! 

• 

The hands are clasped (fingers interlocked) and placed on the top of the head. The 
arms are raised forward. 

Arms down — Place! 

The arms are lowered forward. 

Hands behind head — Place! 

The hands are clasped and placed behind the head near the neck, The arms are 
raised forward. 

Arms down — Place! 

The arms are lowered forward. 

Arms in horizontal position outward— Place! *(Third edition: 
Arms forward — Place!) 

: i The arms are raised forward to a level with the shoulders. The arms are parallel 

and horiirontal. '1 he palms of the hands are turned downward. The thumbs are placed 
beside the fingers. The arms are held perfectly straight and stiff. 

I Arms down — Place! 

1 

j The arms are lowered quietly. 

i Arms in horizontal position forward — Place! *(Third edition: 
Arms outward — Place! 

The right arm is raised sideways to the right, the left arm sideways to the left, to a 
level with the shoulders. The arms are horizontal and parallel with the floor. Thumbs 
beside the fingers. The palms of the hands are turned downward. 

Arms down — Place! 

The arms are lowered quietly. 

CHANGING. 

Arms in horizontal position forward — Place! 

Arms folded backward — Place! 

The arms are swung through the downward position. 

Hands over head — Place! • • 

The arms are moved forward. 

Hands on hips — Place! 

Arms in horizontal position outward — Place! 

Arms in position forward — Place! 

As soon as the pupils have become familiar with the horizontal positions forward and 
outward, the word horizontal .be omitted. 

Fists at sides — Place! 

Hands over head — Place! 

Arms folded backward — Place! 

The arms are moved forward. 

Arms in position outward — Place! 

Hands behind head — Place! 

Arms folded backward — Place! 

Arms down — Place ! 

INVENT NEW ORDERS OF CHANGES. 










20 


FREE GYMNASTICS. 


LESSON 6. 

Review familiar positions trequently. 

In position — Stand! 

Arms in vertical position downward — Place! *(Third edition; Arms 
downward — Place!) 

The arms are extended downward and held straight and stiff; the palms of the hands 
are turned backward. 

In position — Stand! 

The arms are held loosely. (Lesson 11.) 

Arms in vertical position upward, raised forward — Place! *(Third 
edition: Arms upward, forward — Place!) 

The arms are raised through the forward position into the position upward. Ihe 
arms are parallel and perpendicular. The palms of the hands are turned forward. ^ 

Arms down, lowered forward — Place! 

The arms are lowered through the forward position into the fundamental position. 

Arms in vertical position upward, raised outward — Place! *(Third 
edition: Arms upward, outward — Place!) 

The arms are raised through the outward position. 

Arms down, lowered outward — Place! 

'I'he arms are lowered through the outward position. 

CHANGING. 

Arms in position forward — Place! 

Arms in position, outwarcT — Place! 

Arms in position upward — Place! 

Arms folded backward, lowered forward — Place! 

The arms, in folding, pass through the forward and downward positions^ 

Arms in position outward — Place! 

Hands on hips — Place! NJi 

Fists at sides — Place! 

Hands behind head — Place! 

Arms folded backward — Place! 

Arms down — Place ! 



NEW ORDERS OF CHANGES, USING ALL THE POSITIONS.. 







FREE GYMNASTICS. 


21 


LESSON 7. 

' Review familiar positions frequently. 

In position — Stand! 

Arms in horizontal position, sideways right — Place! 

The right arm is extended fully to the right, as in “position outward”; the left arm is 
bent at the elbow, forming a right angle; the right arm and left forearm are parallel, the 
left elbow is directly opposite the left shoulder; both arms and hands are on a level with 
the shoulders; the palms of the hands are turned downward. 

Arms down — Place! 

Arms in horizontal position, sideways left — Place! 

The opposite of the position at the right. V 

Arms down — Place! 

Hands clasped in position forward — Place! 

The arms are raised into position forward; the fingers are interlocked, the 
palms touch. The hands should clasp quickly but silently. 

Arms down — Place! 

Hands clasped in position upward — Place! 

The arms are moved through ^he position forward into the position upward. I'he 
hands clasp as described in position forward. 

Arms down — Place! 

In place — Rest! 

This is the command for the resting position. It is used when¬ 
ever the pupils are fatigued from exercise, or when a lengthy explan- ' 
ation is given 

From \\\Q'fundamentalposition the resting position is taken in the 
following manner: 

a) The right foot is moved backward. 

The body is slightly moved backward and its entire we'ght 
thrown upon the right limb. The right knee is kept 
straight and rigid. 
e) The left knee is slightly bent 

d) The arms are folded forward. 

These four movements are taken simultaneously at the command: 
In place — Rest! 

\VJien changing from the resting position to the fundamental 
position the four movements described above are reversed: — 
a) The right foot is moved forward. 

The body is moved forward, 

e) The left knee is straightened, 

d) The arms are lowered, * 

and taken simultaneously at the command:— 

In position— Stand! 

Repeat c^aily. 













y'oT'^ 


REMARKS 



(SECOND TERM.) 


TO THE TEACHER: 

Begin and close the daily exercise with a short drill on the positions ot the arms, 
(First term.) 

As soon as your class can perform the movements contained in the following 
lessons, give a variety of exercises each day. For instance, on Monday, give the 
following order: 

a) A short drill on the positions of the arms. 

b) Raising heels 

c) Bending trunk forward and backward. 

d) Straightning arms from “hands on hips.” 

e) Turning head right and left. 

f) Closing hands in the different positions. 

g) A short drill on the position of the arms. 

On Tuesday, in this order: 

a) Positions of the arms. 

b) Raising toes. 

Cl Turning trunk right and left. 

d) Thrusting arms from “fists at sides”. 

e) Turning arms in the different positions. 

f) Bending head right and left. 

g) Positions of the arms. 

On Wednesday, in a different order, from either of the examples given, and so 
on, varying the exercises each day. Make yourself independent of the jnanual as soon 
as possible. 

The command of discontinuation, “Stop!” (or Halt!) is not given in the following 
lessons, as there can be no rule as to how many times an exercise should be repeated^! 
Give the command just before the completion of the last movement. 

Au exercise may be repeated eight times without injury to the v/eakest pupil in 
your school. 

Remind your pupils constantly to breathe freely and regularly during the exercise.: 
The lips should be closed and breathing carried on through the nostrils. 

When teaching a new movement, keep time by counting; when the scholars have 
become familiar with the exercise, tapping with a pencil will answer. 

As a rule, take trunk and head exercise slower than arm exercises. 

The first atteiupts at trunk and head movements, will, perhaps, make some of youi.' 
pupils dizzy. I'his, however, only proves that the nerves and muscles of their headsi 
are weak, and need strengthening. A few months practice will do away with aF 
dizziness. 

All exercises must be taken vigorously. 

It is not advisable to accompany the txerciies in this grade with music. 

















FIRST GRADE. 






f 


‘~'®- SECOND TERM, - 


--?* 

















24 


FREE GYMNASTICS. 


LESSON I. 


Read Remarks on page 22. 

ARM EXERCISES. 


Note: —From a starting position, in which the arms are bent and the hands open, 
the movement is called stroightenin(J■ 

In this course the arms may be straightened: forward^ outward, uptward, down 
ward, side-right and side-left. 

'J’he first movement ol an exercise is given in the command, the second movement is 
understood, it is the reverse of the first. 

A command also includes an indefinite number of repetitions of the two movements. 

At the command “Stop,” (or “Halt” or “Rest,”) the exercise ceases. 

The command “Begin!” should be the last order given. The exercise begins 
immediately after the command “Begin!” has been given. 


EXAMPLES. 

I. 

In position — Stand! 

Hands on hips — Place! 

1. Straighten arms forward, in two counts — Begin! 

At One: the arms are straightened vigorously into positions forward, arms 
parallel and horizontal, palms turned downward, thumbs beside the fingers. 

At Two: '^I’he hands are re-placed on the hips. 

'J'he two movements are repeated until the command of discontinuation is given. 
There should be a slight, but distinct stop at each step of the exercise. 

2. Straighten arms outward, in two counts — Begin! 

The arms are placed in the exact position outward on the first count. 

In other respects this and the following arm exercises are executed as described 
above. 

3 Straighten arms upward, in two counts — Begin! 

4. Straighten arms downward, in two counts — Begin ! 

5. Straighten arms side-right, in two counts — Begin! 

6. Straighten arms side-lelt, in two counts — Begin ! 

Arms down — Place! 

In Place — Rest! 



I. 


2 

3 

4 

5 

6 


Note: Hereafter the command “Begin!” will be omitted, as it invariably follows 
each command. The order in which the exercises are given, maybe changed at any time. 

In position — Stand ! 

Hands over shoulders — Place! 

Straighten arms forward, in two counts — Begin! 

At One: the arms are placed in position forward (palms downward.) 

At Two: the hands are replaced over the shoulders. 

Straighten arms upward, in two counts. 

Straighten arms downward, in two counts. « I 

Straighten arms outward, in two counts. I 

Straighten arms side-left, in two counts. 

Straighten arms side-right, in two counts. i 


The same exercises may be given from: 
and “Hands over head.” 


“Hands unrler 


shoulders 


5 > I 








FREE GYMNASTICS. 


25 


LESSON 2. 

HEAD EXERCISES. 

Noth: —When exercising the head, or trunk or feet alone, give the arms a position 
in whieh they, while at rest, lend additional support to the body. The two positions pre¬ 
ferable are, Arms folded backward" and ^‘/lands on hips" . Also read remarks on 
page 22. 

Bending Head. 

In position — Stand! 

Hands on hips — Place ! 

1. Bend head forward, in two counts — Begin! 

At One: The head is bent forward as far as possible. 

At Two: The head is raised into the upright position. 

2. Bend head backward, in two counts. 

At One: The head is bent backward as far as possible. 

At Two: The head is raised into the upright position. 

3. Bend head side-right, in two counts. 

At One: The head is bent sideways to the right. 

At Two: The head is raised. 

4. Bend head side-left, in two counts. 

Arras down — Place! 

In place — Rest! 

Turning Head. 

In position — Stand ! 

Arras folded backward — Place! — 

5. Turn head side-right, in two counts —Begin! 

At One: The head makes a quarter-turn to the right; the shoulders remain fixed 
in the front position. 

6. Turn head side-left, in two counts. 

Arras down — Place! In place — Rest! 

ARM EXERCISES. 

Note:—F rom a position in which the arms are bent, and the hands closed, remain¬ 
ing closed throughout the exercise, the movement is called “thrusting” . The thrusting 
positions are: “Fists at sides", ^‘Fists over shoulders" ^^Fists under Shoulders" 

and ‘‘Fists over head". 

EXAMPLE. 

Thrusting Arms from Fists at Sides. 

In position -- Stand ! 

Fists at sides — Place ! 

1. Thrust arras forward, in two counts — Begin ! 

At One: The arms are thrust forward into position forward, fists closed, the 
backs of the hands turned upward. 

At Two: The fists are replaced at the sides, backs of the hands turned downward. 

2. The same downward — Begin! 

Note:—W hen movements of the same kind are given in succession, the commands 
may be abbreviated as in this case. 

3. The same Upward. 

4. The same outward. 

Arras down — Place! 

The same movements can be taken from: 

1. Fists under shoulders. 

2. Fists over shoulders. 

3. Fists over head. 






26 


FREE GYMNASTICS. 


LESSON 3. 

TRUNK EXERCISES. 

Notes —When exercising the trunk alone, place the hands on the hips, or fold the 
arms backward. Read renuivks on page 22. 

Rending Trunk. 

In position — Stand ! 

Arms folded backward — Place! 

1. Bend trunk side-right, in two counts — Begin. 

At One: I he trunk is bent directly sideways to the right as far as possible; the 
feet remain firmly on the floor, the knees straight and together. 'I’he head is also slightly 
bent to the right, but the movement must be gradual and not noticeable apart from the 
movement of the trunk. The left fiank of the body, from the crown ol the head to 
the loot, should be a graceful cuivc. 

y 

At Two: I'he head and trunk are raised into the upright position. 

2. Bend trunk side-left, in two counts. 

Hands on hips — Place I 

3. Bend trunk forward, in two counts. 

1 

At One: The trunk is bent forward until trunk and limbs are at right angles; the 
knees remain straight and closed, and the feet firmly on the iloor; the head and neck 
are on a line with the trunk; the eyes are cast downward. 

At Two:’ The trunk is raised into the upright position. 

Note:— It is with some difficulty, that pupils at first b.end the trunk into the forward 
position as described above. However far they bend the trunk forward, see that all 
bend alike and insist that they keep their knees rigid and closed. 

4. Bend trunk backward, in two counts. ^ 

At One: The trunk is bent backward as far as ])0ssible without bending or 
ojieuing the knees; the head also is gradually bent backward with the trunk. The eyes 
are cast upward. 

At Two: The trunk and head are raised into the upright position. 

Arms down — Place! 

In place — Rest! 


Turning Trunk. 


In position — Stand! 

Hands on hips — Place! 

5. Turn trunk side-right, in two counts. •. . ^ 

At One; The trunk and head, moving together, make a qu^j-tex of a tufu. fo the 
right; the feet must not be moved, nor the knees spread, or bent. 

At Ivvo: The trunk and head are turned into the front positioa. 

6. Turn trunk side-left, in two counts.. 

Arms down — Place! 





FREE GYMxMASTICS. 


27 


LESSON 4. 

FOOT EXERCISES. 




4 - 


T . 



Note: W1 en exercising the feet alone, give as a starting position either “harfcls on 
hips” or “arms folded backward.” 'Ihere should be no noise in connection with foot 
movements. 

Raising Heels. 

Ill position — Stand! 

Arms folded backward — Place! 

Raise both heels, in two counts. 

At One: the body, being kept straight and still, is raised opto the toes as high as 
possible; the heels remam closed, the knees rigid and closed . 

At Two: the heels are lowered energetically but silently. 

Raise both toes, in two counts. 

AT One: the toes, remaining open, are raised as high as possible, the body inclines 
slightly to the front, and is held straight and still. 

At Two: the toes are lowered. 

Arms down — Place! 

In place — Rest! 

FINGER EXERCISES. 

Ct.osing Hands. 

' In position — Stand! 

Arms in position forward — Place! 

Close hands, in two counts — Begin! 

At One: the hands are closed tightly, the thumbs over the four fingers. 

At Two: the hands are opened and the fingers and thumb straigh ened and placed 
in position. , 

Note: This exercise can be given in all of the straight arm positions. 

Arms in positit)n upward — Place! 

The same exercise. , 

Arms in position outward — Place! 

The same exercise. 

Arms in position downward — Idace! 

The same exercise. 

In Place — Rest! 

Note: The reverse of this exercise is opening hands from hands closed. 
Si’KEADiNG Fingers. 

In position — Stand! 

Arms in position outward — Place! 

Spread fingers, in two counts — Begin ! 

.\i^()ne: The fingers and thumbs are spread horizontally, and stretched .as far as 
possible 

At Two: the fingers and thumbs are closed and pl.aced in position. 

Arms in position downward — Place! 

The same exercise. 

Arms in [losition forward — Place! 

The same exercise. 

Arms in position upward — Place! 

The same exercise 
Hands over head — Place! 

Arms folded backward—Place! 

Arms down — Place ! 












28 


FREE GYMNASTICS. 


I. 


2 . 


3 * 


4 - 


5 - 

6 . 


I. 


2 . 




LESSON 5. 

ARM EXERCISES. 

Note: When the arms are straight and remain straight, during the exercise, the 
movement is called: raising, lowering, moving or swinging. The following exercises are 
examples. 

Raising Arms. 

In position — Stand! 

Arms in position downward — Place! 

Raise arms forward, in two counts — Begin! 

At One: the arms are raised forward into the position forward, 
movement the arms are held stiff. 

At Two: the arms are lowered into position downward. 

Raise arms outward, in two counts. 

At One: position outward 
At Two: position downward. 

Arms in position forward — Place! 

Raise arms upward, in two counts. 

At One: position upward. 

At Two: position forward. 

Arms in position outward — Place! 

Raise arms upward, in two counts. 

At One: position upward. 

At Two: position outward. 

Arms down — Place.! 

In Place — Rest! 

In position — Stand ! 

Arms in position downward — Place! 

Raise arms upward, forward, in two counts. 

At One: the arms are raised through the forward position into the position upward. J 
At Two: the arms are lowered through the forward position into the position down | 
ward. 

Raise arms upward, outward, in two counts. 

At One: the arms are raised through the outward position into the position upward 
At Two: the arms are lowered through the outward position into the positioi L' 
downward. 

In Place — Rest! 

Note: When the movements given above are reversed, the movement is callec J 

lotvering. ^ 1 

Moving Arms. 

In position — Stand! -d 

Arms in position forward — Place! g[ 

Move arms outward, in two counts. 

At One: the arms are moved into the position outward. 

' At Two: the arms are moved into the position forward. 

Arms in position outward — Place! 

Move arms forward, in two counts. 

Note: The reverse of exercise one. 

Arms down — Place ! 


During the 













FREE GYMNASTICS. 


29 


LESSON 6. 

HAND EXERCISES. 

Bending Hands. 

Note; Bending hands should be given in all of the straiqht arm positions. 

In position — Stand! 

Arms in position forward — Place! 

1. Bend hands downward, in two counts — Begin! 

At One: the hands are bent downward, until hands and arms are at right angles; 
the arms remain horizontal and parallel. 

At Two: the hands are bent upward into position. 

2. Bend hands upward, in two counts. 

The hands are bent upward as far as possible. 

Arms in position outward — Place! 

3. Bend hands downward, in two counts. 

4. Bend hands upward in two counts. 

Arms down — Place! 

In Place — Rest! 

In position — Stand ! 

Arms in position upward, raised forward — Place! 

5. Bend hands forward (downward) in two counts. 

The same movement as in exercises one and three. 

6. Bend hands backward, in two counts. 

The same movement as in exercises two and four. 

Arms in position downward, lowered outward — Place! 

7. Bend hands backward, in two counts. 

The same movement as in exe rcises one, three and five. 

8. Bentl hands forward, in two counts. ^ 

The same movement as in exercises two, tour and six. 

In place — Rest! 

SHOULDER EXERCISES. 

Raising SholIlders. 

In position— Stand! 

Arms in position downward — Place! 

1. Raise shoulders, in two counts — Begin ! 

At One; the shoulders are raised as high as possible. 

At Two: the shoulders are lowered into the natural position. 

Moving Shoulders. 

2. Move shoulders forward, in two counts. 

At One: the shoulders are moved forward as far as possible. 

At Two: the shoulders are moved back into the natural position. 

3. Move shoulders backward, in two counts. 

At One: the shoulders are moved backward. 

At Two: the shoulders are moved forward into the natural position. 

In position — Stand ! 




30 


6 . 


FREE GYMNASTICS. 


LESSON 7. 


ARM EXERCISES. 


TurninCx Arms. 

Note: The turning movement can be executed in all of the straight arm positions. 


In position — Stand! 

Arms in position forward — Place! 

Turn arms outward, in two counts — Begin! 


At One: the arms, remaining fixed in the horizontal, parallel position, are turned 
(twisted) outward i. e. the right arm to the right, the leftarrn to the left, until the palms' 
of the hands are turned upward. 

At Two: the arms are turned back into the forward position, palms downwanl. 


Arms in position upward — Place! 
Turn arms inward, in two counts. 


The same movement as in exercise one. 


Arms in position outward— Place! 
Turn arms backward, in two counts. 


The same movement as in exercises one and two. 


Arms in position downward — Place! 
Turn arms outward, in two counts. 


The same movement as in exercises one, two .and three. 


In place — Rest! 


HAND EXERCISES. 

Bending Hands. 

(In the four straight arm positions.) 


In position — Stand! 

Arms in position outward — Place! 

Bend hands sideways to the front (forward) in two counts 
— Begin! 

At One: the hands, held horizontally, are bent sideways to the front, as far as 
possible. 

At Two, the hands are moved back into the position outward. 

Bend hands sideways to the rear (backward,) in two countsr 

The reverse of exercise one. 

Arms in position forward — Place! | 

Bend hands side-right, in two counts. 

The same movement as in exercise one, both hands to the right. 

The same side-left, in two counts. 

The same inward, in two counts. 

The right hand to the left, the left to the right ii 

The same outward, in two counts. ll 

The right hand to the right, the left to the left. 

Arms down — Place! 

In place — Rest! 


Note, Exercises 3, 4, 5 and 6, can also be executed in positions upward and 
downward. 






F1RS T GR ADE, 



EASY COMPLEX MOVEMENTS, 















REMARKS . 

-efj y/h \ 


TO THE TEACflER: 

j 

Keep the fimdamemtal and resting positions, and the elementary positions of ] 
the arms, fresh in the memory of your pupils, by constant drills, giving the j 
positions in a different order each day. I 

In a like manner drill daily on the elementary movements, and, while neglecting j 
none of them, make a different selection for each lesson. B 

During the last term of the year, prepare your class for second grade work. I 
This is done by making easy combinations of the movements you have taught them. I 
For instance, raise, straighten, thrust or move arms, (from the various starting 
positions,) right^ left^ alternately and both\ first, each movement by itself, and lastly, 
combining all of them successively. I 

Besides a few new movements, the following lessons contain illustrations ol| 
easy combinations. It would take up more space than can be allowed in this manual| 
to give even a fraction of the possible combinations; this is intentionally left to the|| 
inventive faculties of the teacher, and the directions of the supervisor of physical I 
culture. 


/ 










FREE GYMNASTICS. 


33 


LESdON I. 

Note:—I n addition to the following three lessons, give a general review on all the 
positions and movements your pupils have acquired. 

ARM EXERCISES. 

Example. 

Raising Arms. 


i 

1 


I 


I 


I 


1 


In position — Stand! 

Arms in position downward — Place! 

Raise right arm forward, in two counts — Begin! 

At One:: the right arm is raised into position forward, the left arm rent .L.ing still 
in the position downward. 

At Two: the right arm is lowered into position downward. 

Raise left arm forward, in two counts. 

Raise right and left arm forward, alternately, in 4 counts. 

At One: right arm forward. 

At Two: right arm down. 

At Three: left arm forward. 

' At Four: left arm down. 


In place — Rest! 

Note:— During the term, teach at the hand of the ex.ample given .above, also the 
following exercises: 

Raise arms outward, right and left, alternately. 

The same upward, forward 

The arms are raised forward into position upward. 

The same upward, outward. 

» The arms are raised outw.ard into position upward. 

FOOT EXERCI-^ES. 


Raising Heels. 

n position — Stand! 

iands on hips — Place! 

vaise right heel, in two counts — Begin! 

At One: the right heel is raised .ds hi^li.as possible, the toe rem lining on the floor; 
the toes of the right foot are kept straight; the foot stands on tip toe; the right knee 
bends forward and outw.ard, the weight of the body resting on the riglit foot. 

At Two: the right heel is lowered. 


Raise left heel, in two counts. 

Raise right and lett heel, alternately, in four counts. 

Arms down — Place! 

In place — Rest! 

Raising Toes, 

In position — Stand! 

Arms folded backward — Place! 

Raise right toe, in two counts — Begin! 

At One: the right toe is raised as high as possible, the heel remaining on the floor, 

both knees are kept rigid. 

At Two: the right toe is lowered. 


Raise left toe, in two counts. 

Raise right and left toe, alternately, in four counts. 
Arms down — Place! 







34 


FREE GYMNASTICS. 


LESSON 2. 

THE ROCKING MOVEMENT. j 

Moving the head, trunk, hands, or shoulders, from one position into the opposite, | 
without stopping in the upright, or natural positiwi, ia called rocking. 

EXAMPLE. 

Rocking the Head. 

In position — Stand ! 

Arms folded backward — Place! 

1. Rock head, bending forward and backward, in two counts — Begin! 

At One: the head is bent into position forward. 

At Two; the head is bent into position backw ird. At the next count or tap, the 
head is bent forward, at the next backward, and so on, forward and backward, until the 
command “stop” is given, after which the head is raised into the upright position. 

2. Rock head, bending side-right and left, in two counts. 

3. Rock head, turning side-right and left, in two counts. 

Arms down — Place! 

In place — Rest! 

Note: During the term teach also: rocking trunk, rocking hands, and rocking 
shoulders. ^ 

ARM P.XERCI^E. 

Thrusting Arms. 

In position — Stand ! 

Fists at sides — Place! 

1. Thrust right arm downward, in two counts — llegin! 

2. Thrust left arm downward, in two counts. 

3. Thrust right and left arm downward, in four counts. 

4. The same exercises forward. 

5. The same exercises upward 

6. The same exercises ouiward. 

Arms down — Place! ! 

Note: Thrusting arms right and left alternately, in the four Tlirections, should also j 
betaken Irom. Fists under shoulders,” “I* ists over shoulders” and “ Fists over head ” j 








FREE GYMNASTICS. 


35 


LESSON 3. 

FINGER EXERCISES. 

In position — Stand! 

Arms in position forward — Place! 

1. Move fingers continually, (in eight, or any number ot counts) 

— Begin! 

All the fingers are moved promiscously, bending, straightening and spreading them 
in every possible direction 

The arms and hands remain fixed in the given position. 

At the command “stop” the fingers are straightened and placed in the correct position. 

Arms down — Place! 

, Note: Give the same e.xercise ia the positions: outward, upward and downward. 

Arms in position outward, liands closed — Place! 

2. Open and spread fingers (simultaneously) in two counts — Begin! 

Ot One: the hands are opened and the fingers spread. 

At Two: the hands are closed. 

Arms down — Place! 

In place — Rest! 

Noth: Give the same exercise in the positions: forward, upward, and down ward 

ARM EXERCISE. 

Straightening Arms. 

In position — Stand! 

Hands on hips — Place! 

1. Straighten right arm downward, in two counts — Begin! 

2. Straighten left arm downward, in two counts. 

3. Straighten right and left arm downward, in four counts. 

4. The same forward. 

5. The same outward. 6. The same upward. 

Arms down — Place! In place — Rest! 

# 

Note: During the term give the same exercises from “hands under shoulders,’ 
“hands over shoulders” and “hands over head.” Also the following exercises: 

1. Bend trunk forward and backward, alternately, in four counts. 

2. Bend trunk side-right and left, alternately, in four counts. 

3. Turn trunk side-right and left, alternately, in four counts. 

4. Bend head forward right and left, alternately, in four counts. 

5. Bend head side-right and left, alternately, in four counts 

.6. Turn head ride-right and left, alternately, in four counts. 

7. Bend hands in the different positions, right and left, alternately, 

in four counts. 

8. Turn arms, in the different positions, right and left, alternately, 

in four counts. 

9. Move arms in positions forward and outward, right and left, alter¬ 

nately, in four counts. 

10. Raise arms upward, from positions forward and outward, right 

and* left, alternately, in four counts. 

11. Lower arms from position upward, forward, and outward, right 

and left, alternately, in four counts. 









^ REMARKS. 


(SECOND GRADE.) 


TO TME TEACHER: 


The work for each grade in this manual is arranged on the supposition, that 
teachers and pupils are familiar with all the positions and movements explained in 
the grades below their own. 

It is, therefore, necessary that you familiarize -yourself with the commands, 
positions and movements of the first grade, before you attempt to teach the worl 
outlined for the second grade. 

Begin and close each lesson with a short drill on the positions of the arms. 

In teaching new combinations, resolve the exercises into their component parts, and 
practice the elementary movements separately; then combine. The first few lessons 
will illustrate this. 

INDEX OF EXERCISES. 

1. All arm positions of the grade 

2. Vertical arm positions. 

3. All movements of the first grade. 

4. Clapping hands. 

5. Swinging arms. 

6. Direct step-positions. 

7. Easy combinations of similar and dissimilar movements 

8. Breathing. 














lECon^iD 





INDEX OF EXERCISES. 

I. An arrr] positions of tF|e FIRST GRADE. 

■ 2. Vertical arm positions. 

3. All movements of the FIRST GRADE, 

4. Clapping hands. 

5. Swinging arms. 

6. Direct step-positiogs. 

I 7. Easy corrjbinations of ^imil^r ^nd dissimilar rr]overr|er\ts, 
I' 8. Breathing. 




38 


FREE GYMNASTICS. 


LESSON I. 

VERTICAL POSITIONS OF THE ARMS. 

(Third edition: Perpendicular Position.) 

Note; In the third edition all of the complex positions of the arms are introduced 
in the second grade. Experience has shown that this is impractical. Not 
pupils can not learn to take and remember them, but rather on account of the diihculty 
the teacher encounters in teaching them. 

In this edition these positions are introduced more gradually. 

In position — Stand! Hands on hips — Place! 

1. Arms in vertical position, right arm upward — Place! 

I ^ 

I _ The right arm is placed in position upward (palm to the front), the left arm 

I " in position downward (palm backward); the movements of both arms are siinul- 
I taneous. 

Vertical Position. 

Hands on hips — Place! 

2. Arms in vertical position, left arm upward — Place! 

The reverse of the hrst position. 

Note: There are only these two vertical positions. They can be taken from any of 
the other positions. 

Hands on hips—Place! 

Changing, 

(Using the vertical position with the other position.) 

Hands over shoulders — Place ! 

Arms in vertical position, right arm upward — Place ! 

Arms in position forward — Place ! % • 

Arms in vertical position, left arm upward — Place! . 

Arms in position outward — Place! 

Arms down — Place! In place — Rest! 

Invent New Orders of Changes. 

FOOT EXERCISES. 

Direct Step Positions. 

Note: The foot is placed in the position of stepping; the step, however, is not 
taken, the foot is brought back again and the heels closed. Hence the term step-position. 
There are six direct step-positions. 

In ] 30 sition — Stand! Arms folded backward — Place! 

1 . Right foot in step-'position forward — Place! 

The weight of tlie body is thrown upon the left foot; the right foot is moved as far 
as the toe of the left foot, and placed in the step-position; the heel is raised, the ankle 
straightened and the toe touches the floor; the toe is turned outward as in the funda¬ 
mental position; the knee is straight and rigid. The body is keptVtraight and still. 
Note: In all of she step-positions the relative position of the feet is not changed. 

In position — Stand! 

The foot is brought back and the heels closed. The weiglit of the body is eiiually 
over both feet. 

2 . Left foot in step-position forward — Place! In |)osiiion — Stand! 

3. Right foot in step-position backward — Place! 

In position — Stand! 

4. l.eft foot in step-position backward — Place! 

In position — Stand ! 

5. Right foot in step-position side-right — Place. 

In position — Stand! 

6. Left foot in step-position side-left — Place! 

In position — Stand ! Arms down — Place ! 








FREE GYMNASTICS. 


39 


LESSON 2. 

FOOT EXERCISES. 

Ohe Step-position as an exiercise.) 

In position — Stand! Hands on hips — Place! 

I •. Step-position forward right, in two counts — Begin! 

At Onk; the foot is placed in the step-position. 

At Two: The heels are closed. The movement is rather slow 

2. Step position forward left, in two counts. 

, 3. Step position forward, right and left, in four counts, 
j Arms down — Place! In place — Rest! 
j Exercises i, 2 and 3 backward. ^ 

Exercises i, 2 and 3 sideways. * 

ARM EXERCISES. 

Clapping Hands. ^ 

I In position — Stand! Hands on hips — Place! 

I I. Clap hands forwaud, in two counts — Begin! 

1 At ()ne: the hands are clapped in front, opposite the chest; the arms are bent: the 

I back of the left hand is turned dowiiw.ard; the hands, as they clap, slightly clasp, 

i At Two: the hands are replaced on the hips. 

^ 2. Clap hands over head in two counts — Begin! 

i . At One: the arms are raised forward and the hands clap over head; the arms are 

bent and are in position over head; the back of the left hand is turned to the front; the 
hands as they clap," slightly clasp. 

I At Two: the arms are lowered forward and the hands replaced on the hips. 

3. Exercises i and 2 in four counts. 

Arms down — P.ace! In place — Rest! 

Clapping Hands Twice and Three Times. 

In position — Stand! Hands over shoulders — Place! 
i. Clap hands forward, twice, in three counts — Begin! 

At One: the hands are clapped opposite the chest. 

At Two: the hands and the arms remaining in the same position, are clapped again, 
i At 'I'ttKEE: the hands are re placed over the shoulders. 

I 2. The same over head, in three counts. 

I 3. (dap hands forward, thrice, in four counts 

I At one, two, and three, the hands are clapped, at four, the hands are re-placed over 

I the shoulders. 

I 4. The same over head, in four counts. 

Arms down — Place! In position — Stand! 

TRUNK AND FOOT EXERCISE. 

In position — Stand! 

Arms folded backward - Place! 

1. Bend trunk side-right — side left — and raise both heels, twice — 

in eight counts'— Begin! 

One: bend trunk side-right; two, raise trunk; three, bend trunk side-left, four, 
raise trunk; five, raise both heels; six, lower heels; sever,, raise heels; eight, lower heels. 

2. Bend trunk forward — and backward — and raise heels, twice — 

in eightc c unis. 

Exercises i and 2, in sixteen counts. 

Anns down — place! 







40 


FREE GYMNASTICS. 


LESSON 3. 

POSITIONS OF THE ARMS. 

Changing. 

In position — Stand! 

Arms m position forward — Place! 

Arms folded backward — Place! 

The arms, held straight and stiff, are swung through the downward position. Not 
until they have passed this position are they bent and folded. 

Hands overhead — Place! 

Anns in vertical position, right arm upward — Place! 

Arms in positfon forward — Place! 

Hands behind head — Place! 

Arms folded backward — Place! 

Arms down — Place! 

In place — Rest! 

ARM EXERCISE. 

In position —Stand! 

1. R lise right arm side right, in two counts — Begin! 

2. Raise left aim side-left, in two counts. 

3. Raise right and left arm sideways, alternately, in four counts. 

4. Raise arms outward, simultaneously, in two counts. 

Exercises i and 2, simultaneously. 

5. Exercises 3 and 4, in six counts. " 

In place — Rest! 

HEAD EXERCISE. 

In position — Stand! 

Arms folded backward — Place! 

1. 'I'lirn head side-right, in two counts — Begin! 

2. Turn head side-left, in two counts. 

3. Turn head sideways right and left, in four counts 
Arms down — Place! 

In place — Rest! 

ARM AND HEAD EXERCISE. 

In position — Stand! 

I . Raise right arm side-right, and turn head side-right, in two 
counts — Begin! 

At One: the right .Trm is raised sideways into position and the head turned to the 
right, simviltaneously. 

At Two: the arm is lowered to the side, and the head turned to the front. 

2. The same to the left. 

3. 'I'he same right and left, alternately, in four counts. 

4. Raise arms outward and bend head forward, in two counts. 

At One; lloth arms are raised into position outward, and the head is bent forward 
simultaneously. 

At Two: the arms are lowered and the head raised. 

5 . Raise arms outward and bend head backward, in two counts. 

6. Exercises i, 2, 4 and 5 each eight times, in thirty-tw'o counts. 








I 


FREE GYMNASTICS.. 


41 


LESSON 4. 

^ BREATHING. 

Note: —A breathing exercise (if possible, out of doors) should be given the children 
daily. Great care should be taken that the children breathe properly. The most im¬ 
portant thing in the act of breathing is the proper use of the diaphragm, a large, thick 
muscle, which separates the chest from the abdomen. It has the form of an arch, and its 
convex projects into the chest. The act of breathing begins with the contraction of this 
muscle. As the lungs fill with air, the chest expands, the chest muscles assisting, by 
pushing the ribs outward. The air is expelled from the lungs by the relaxation of the 
diaphragm and the chest muscles. Breathing is, to a great extent, an involuntary act, 
and is generally carried on without'any exertion on o«r part. 

The powers of the breathing muscles, however, can be greatly augmented: by our will 
we excite them to their utmost capacity. This should be done in free gymnastics. It does 
not lie within the scope of this work to give any instructions in anatomy or physiology. 
Teachers should be sufficiently acquainted with these sciences to apply their general laws 
to gymnastics. 

Inhaling and Exhaling Slowly. 

Note: —Ventilate the room thoroughly when giving the breathing exercise. 

In position — Stand ! 

[ Inhale slowly through the nostrils (mouth closed) while I raise 
my hand, and exhale slowly through the nostrils while I lower 
my hand — Begin! 

Repeat the exercise several times. 

ARM EXERCISE. 

In position — Stand! 

1. Arms in position forward — fold arms backward — and arms 

down, in three counts — Begin! 

T At One: The arms are raised into position forward. 

' At Two: The arms are folded backward, swinging them through the downward 

position. 

At Three: The arms are straightened into position downward. 

2. Fold arms backward — swing arms into position forward — and 

arms down, in three counts. 

3. Exercises one and two in six counts. 

In Place — Rest! 

TRUNK AND FOGT EXERCISE. 

In position — Stand! 

Arms folded backward — Place! 

1. Bend trunk side-right — and step-position side-right in four 

counts — Begin I 

At One: The trunk is bent side-ways to the right. 

At Two: The trunk is raised. 

At Three: Steji-position sideways to the right. 

At Four: The heels are closed. 

2. The same to the left. 

3. The same, right and left, in eight counts. 

VARIATIONS. 

1. Bend trunk side-right — side-left — and step-position side-right 

— and side-left, in eight counts. 

2. Step-position side-right — side-left — and bend trunk -side-right 

— and side-left — in eight counts 

Other variations are too difficult for this grade. 

Arms down — Place! 











42 


FREE GYMNASTICS. 


LESSON 5. 

FOOT AND ARM EXERCISE. 



In position — Stand ! 

Hands on hips — Place! • •' 

1. Step-position side-right — side-left — and raise heels twice — in •" 

eight counts — Begin! • 

2. Straighten arms downward twice — and outward twice — in eight 

.counts. 

3. Exercises one and two in sixteen counts. ' 

Arms down — Place! . 


In place — Rest! 


ARM EXERCISE. 

In position -- Stand! 

Fists at sides — Place! 


I. 


2. 


Thrust arms forward — outward — upward — and downward, in 
eight counts — Begin ! 

Thrust arms upward — outward — forward — and downward — 
each direction twice, in sixteen counts. 


Arms down — Place! 
In Place — Rest! 



ARM AND FOOT EXERCISE. 

In place — Rest! 

Hands on hips — Place! 

1. Raise right and left heel alternately — and both heels simul¬ 

taneously, twice — in eight counts — Begin! 

2. Straighten right and left arm downward, alternately — and both 

arms downward, simultaneously, twice— in eight counts. 

3. Exercises one and two in sixteen counts. 

Arms down — Place! 






FREE GYMNASTICS. 


43 


LESSON 6. 

ARM AND HAND EXERCISE. 

In position — Stand! 

Hands over shoulders — Place! 

I. Straighten arms outward twice — and clap hands forward (arms 
bent) thrice —in eight counts — Begin! 

ONE and THREE: The arms are straightened outward. TWO and FOUR: 
The hands are placed over shoulders. FIVE, SIX and SEVEN; The hands are 
clapped opposite <ie chest. EIGHT: The hands are placed over shoulders. 

2 . Straighten arms downward twice — and clap hands over head (arms 
bent) thrice — in eight counts. 

3. Exercises one and two — in sixteen counts. 

Arms down — Place! 

In place — Rest! 

FOOT AND KNEE EXERCISE. 

In position — Stand! 

Arms folded backward — Place! 

1. Step-position side-right — and raise left heel — in four counts — 

Begin! 

ONE: Step-position sideways to the right. TWO: The heels are closed. THREE: 
The left heel is raised. FOUR: The left heel is lowered. 

2. Step-position side-left— and raise right heel — in four counts. 

3. Exercises one and two — in eight counts. 

VARIATIONS. 

4. Step-position side-right — and side-left, alternately — and raise 

right — and left heel, alternately — in eight counts. 

5. Step-position side-right — and side-left, alternately — and raise 

both heels — twice — in eight counts. 

6. Raise both heels twice — and raise right — and left heel, alter¬ 

nately — in eight counts. 

Arms down — Place!. 

In place — Rest! 

TRUNK AND ARM EXERCISE. 

In position— Stand! 

Hands on hips — Place! 

1. Turn trunk side-right — and straighten" arms downward — in 

four counts —• Begin!' 

ONE: The trunk is turned to the right. TWO: Starting position. THREE; Both 
arms are straightened downward. FOUR: Starting position. 

2. Turn trunk side-left — and straighten arms downward — in foirr 
counts. 

Exercises one and two — in eight counts. 

Arms down — Place! . ' 


3- 







44 


FREE CxYMNASTICS. 


LESSON 7. 

ARM EXERCISE. | 

In position — Stand! 

Arms in position downward — Place! 

I. Raise arms into position forward—move into position out-i 
ward — and lower into position downward — in three counts 
— Begin! 

2 Raise arms into position outward — move into position forward 
— and lower into position downward — in three counts, 

3. Exercises one and two — in six counts. 

In place — Rest! 

ARM EXERCISE. 

In position — Stand ! 

Hands on hips — Place! 

1. Straighten arms forward — and clap hands forward — in four count: 

— Begin! 

ONE: The arms are straightened into position forward. TWO: The hands an 
placed upon the hips. THREE: The hands are clapped in front. FOUR: The hand 
are placed upon the hips. j 

2. The same, except straighten arms outward. 

The arms are straightened outward instead of forward. 

3. The same, except straighten arms upward. 

4. The same, except straighten arms downward. ; 

5. Exercises one, two, three and four — in sixteen counts. 

Arms down — Place ! 

In place — Rest! 

Note:—C lapping hands over head may be substituted for clapping hands forward 

TRUNK AND ARM EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

1. Bend trunk side-right, twice — in four counts — Begin! 

2. Straighten arms outward, twice —in four counts. 

3. Bend trunk side-left, twice— in four counts. 

■4. Straighten arms outward, twice— in four counts. 

5 . Exercises one, two, three and four — in sixteen counts. 

Arms down — Place!^ In place — Rest! 

FOOT AND KNEE EXERCISE. 

In position — Stand ! Arms folded backward — Place! 

1. Raise right, and left toe, alternately — and both toes, simultane 

ously — in six counts — Begin! 

ONE: Right toe. THREE: Left toe. FIVE: Both toes. 

2. Raise right, and left heel, alternately and both heels simul 

taneously — in six counts. 

3. Exercises i and 2 — in 12 counts. 

Arms down — Place! 











FREE GYMNASTICS. 


45 


LESSON 8. 

ARM AND HEAD EXERCISE. 

Note: The term “reverse order” signifies that the movements, as well as the order 
of the movements given in the command, are to be reversed. 

In position — Stand! 

Arms in position downward — Place! 

1. Raise arms into position outward — bend head into position for¬ 

ward — and reverse order — in four counts — Begin! 

ONE: the arms are raised into position outward. TWO: the head is b«it forward. 
THREE: the head is raised. FOUR: the arms are lowered. 

2. Raise arms into position outward, bend head into position back¬ 

ward — and reverse order — in four counts. 

3. Exercises i and 2 — in eight counts. 

In place — Rest! 

HEAD EXERCISE. 

In position — Stand! 

Arms folded backward Place! 

1. Turn head side-right — left— and front — in three counts— Begin! 

ONE: the head is turned to the right. TWO: the head is turned to the left 
THREE: the head is turned to the front. 

2. Bend head forward — backward — and raise head — in three counts 

3. Exercises i and 2, each twice — in twelve counts. 

Arms down — Place ! In place — Rest! 

ARM AND FOOT EXERCISE. 

In position — Stand ! 

Hands on hips — Place ! 

1. Straighten right arm into position forward — move into position 

outward — and hand on hip — in three counts — Begin! 

2. Step-position forward right — move foot into step-position side- 

right — and close heels — in three counts. 

3. Exercises i and 2 —in six counts. 

4. Exercises i and 2 simultaneously — in three counts. 

5. Straighten left arm into position forward — move into position 

outward — and hand on hip — in three counts. 

6. Step-position forward left — move foot into step position side-left 

and close heels — in three counts. 

7. Exercises 5 and 6 alternately — in six counts. 

8. Exercises-5 and 6 simultaneously — in three counts. 

9. Exercises 4 and 8 —in six counts. 

Arms down — Place! ^ 




46 


FREE GYMNASTICS. 


I. 


2 . 

3 - 


4 - 


LESSON 9. 

ARM EXERCISE. ' 


In position — Stand ! ‘ 

Arms into position downward — Place! 

Hands on hips — arms in position forward — and arms in position 
downward — in three counts — Begin! 

Hands on hips — arms in position outward — and arms in 
position downward—in three counts.. Z; 

Arms in position forward — hands on hips — and arms in position! 
downward — in three counts. 

The reverse of exercise i. . j 

Arms in position outward — hands on hips — and arms in position , 
downward — in three counts. I 

The reverse of exercise 2. - ^ S 

In place — Rest! 


TRUNK AND FOOT EXERCISE. 


I. 

2 . 

3 - 

4 - 

5 - 


In position — Stand! ^ * 

Hands on hips — Place! ' 

Bend trunk side-right — and raise both heels — in four counts — 
Begin! 

Bend trunk forward — and raise both heels — in four counts. . . 
Bend trunk side-left — and raise both heels — in four counts. 

Bend trunk backward — and raise both heels — in four counts. 
Exercises i, 2, 3 and 4 — in sixteen counts. 

Arms down — Place! 

In place — Rest! ^ 


'.ii 


ARM EXERCISE. 


In position — Stand! 

Arms in position forward — Place! 

1. Lower arms — in two counts — Begin ! 

2. Move arms outward— in two counts. 

3. Raise arms upward —in two counts. 

4. Exercises 1, 2 and 3 — in six counts. 
Arms down — Place! 


'♦I 

<! 

1 





FREE GYMNASTICS. 


LESSON 10. 

ARM EXERCISE. 

In position — Stand! Arms in position downward — Place! 

1. Hands over shoulders — arms in position forward — and reverse 

order — in four counts — Begin ! 

ONE: hands over shoulders. TWO: arms in position forward. THREE: hands 
over shoulders. FOUR: arms in position downward. 

2. The same, except outward — in four counts. 

3. The same, except upward — in four counts. 

4. Exercises i, 2 and 3 — in twelve counts. 

In place — Rest! 

TRUNK AND ARM EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

1. Straighten arms outward — and forward ~ in four counts— Begin! 

2. Bend trunk side-right — and forward — in four counts. 

3. Straighten arms outward — and upward — in four counts. 

4. Bend trunk side-left — and backward — in four counts. 

5. Exercises r, 2, 3 and 4 — in sixteen counts. 

Arms down — Place! 

In place — Rest! 

FOOT AND ARM EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

1. Step-position side-right — and sidedeft — in four counts — Begin! 

2. Clap hands forward — clap hands over head — hands over shoul¬ 

ders — and hands on hips — in four counts. 

/ 

ONE: the hands are clapped forward (arms bent). TWO: the hands are clapped 
over head (arms bent). THREE: hands over shoulders. Four: the hands are placed 
on hips. 

3. Exercises i and 2 — in eight counts. 

Arms down — Place! 







48 


FREE GYMNASTICS. 


LESSON 11. 

ARM EXERCISE. 

In position — Stand! Arms in position downward — Place! 

1. Arms in position outward — forward —outward —and down¬ 

ward — in four counts — Begin! 

ONE: the arms are raised into position outward. TWO: the arms are moved into 
position forward. THREE: the arms are moved into position outward. FOUR: the 
arms are lowered into position downward. 

2. Arms in position outward — upward — outward — and down¬ 

ward — in four counts. 

3. Exercises i and 2 — in eight counts. 

In place — Rest! 

TRUNK AND ARM EXERCISE. 

In position — Stand! Arms in.position downward — Place! 

1. Hands on hips — bend trunk side-right — and reverse order — in 

four counts — Begin! 

ONE: the hands are placed on the hips. TWO: the trunk is bent sideways to the 
right. THREE: the trunk is raised. FOUR: the arms are straightened downward. 

2. The same to the left in four counts. 

3. The same, right and left— in eight counts! 

In place — Rest! 

ARM AND FOOT EXERCISE. 

In position — Stand! Arms in position downward — Place! 

1. Raise right arm forward, and step-position forward right, simul¬ 

taneously — in two counts — Begin! 

ONE: the right arm is raised into position forward and the right foot moved into 
step-position forward. TWO: the right arm is lowered and the heels closed. 

2. The same, except left — in two counts. 

Left arm and left foot. 

3. The same, right and left, alternately — in four counts. 

4. Raise both arms forward, andraise both heels, simultaneously — in 

two counts. 

5. Exercises 3 and 4 —in six counts. 

In position — Stand ! 





FREE GYMNASTICS 


49 


LESSON 12. 

HAND AND FOOT EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

Step-position side-right — and left — clap hands forward — and 
raise both heels, in eight counts — r)egin ! 

ONE: Step-position sideways to the right. TWO: 'I he heels are closed. THREE: 
Step-position sideways to the left. FOUR: The heels are closed. KIVE: Ihe hands 
are clapped forward. SIK: The hands are placed on hips. SEVEN: Uoth heels are 
raisedr EIGHT: The heels are lowered. 

The same, except step-position forward right, and left and clap 
hands over head. 

ONE: Step-position forward right. TWO: The heels are closed. I'HREE: 
Step-position forward left. FOUR: The heels are doss’d FIX'E: 'I'he hands are 
clapped over head. SIX: The hands are placed on hips. SEVEN: Both heels are 
raised. EIGHT: 'I’he heels are lowered. 

Exercises i and 2 — in sixteen counts. 

Arms down— Place! 

In place — Rest! 

TRUNK EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

Bend trunk into position forward into position backward — 
and raise trunk, in three counts — Begin! 

ONE: The trunk is bent into position forward. TWO: The trunk is bent into posi¬ 
tion backward. THREE: The trunk is raised into the upright position. 

Bend trunk into position side-right — into position side-left — and 
raise trunk, in three counts! 

Exercises i and 2, in six counts. 

Arms down — Place! 

In place — Rest! 

^ ARM EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

Raise right hand into position over head — turn head into position 
side-left — and reverse order, in four counts — Begin! 

ONE: The right hand is raised into position over head. TWO: The head is turned 
to the left. 'I’HREE: The head is turned to the front. FOUR: 'I'he right hand .is 
placed on the hip. 

Raise left hand into position over head — turn head into position 
side-right — and reverse order, in four counts. 

Raise both hands into position over head — turn head into position 
side-left — and reverse order, in four counts. 

The same, except turning head to the right. 

Exercises i, 2, 7 , and 4, in sixteen counts. 

Arms down — Place! 


% 








REMARKS . 

(THIRD GRADE.) 

TO THE TEACflER: 


In the spring- and fall, when the weather is pleasant, the children 
should enjoy the benefit of an out door drill. A few vigorous arm andj 
trunk movements will bring the life-blood to the cheeks of all. Regular 
out-of-door drills will, in a short time, do away with most school head¬ 
aches. 

A vacant class room or a large corridor should always be used in 
preference to the school room. Taking the class out of the school room 
gives the pupils a change of air and while the children are out, the air in 
the school room is greatly improved. As soon as possible, let the general - 
order of exercises in the daily drill be as follows: j 

1. A short drill on positions of the arms. ^ 

2. A foot exercise. ' i 

3. A breathing exercise. 

4. A trunk exercise. 

5. An arm (occasionally a shoulder, hand or finger) exercise. 

6. A head exercise. 

7. A combination exercise. 

8. A marching exercise. 

9. A short drill on the positions of the arms. 

Do not accompany the exercises with music until your class is thor. 
oughly drilled. 

Do not have musical accompaniment ofteiler than once a week. 

Familiarize yourself with all the positions and movements used in | 
your grade, but do not attempt to commit to memory any of the combi- | 
nations. ^ 

Remember that all of the combination exercises in this manual arc 
intended merely as illustrations of how gymnastic movements car 
be combined. The number of such possible combination is infinite. Witt 
diligent work and perseverence you will soon learn to compose your owr 
exercises. 

Do not use gymnastics as a means of punishment. 






m 


z-aziisiD 



b: 


h~]- 



r©5DTD©lMij 

n©¥EnEB^Tjr ^ 



All Previous Positions and Movements. 

Right Angular Positions of the Arms. 

Oblique Step-Positions. 

Rolling Movement of the Hands, Arms, Head and Trunk. 
Bowing Movement of the Head and Trunk. 

Arm and Head Movements on Toes. 

Rocking on Heels and Toes. 

Clapping Hands, Arms Straight. 

Bending Knees. 

Facing. 

Stepping. 

Marking Time. 

Marching 

Halting. 

Comihnations. 

Breathing. 

Silent Drills. 

Arranging the Class in the Hall and on the Play-ground. 


/ 










52 


FREE GYMNASTICS. 


8 


y 


/ 


\. 


s 


\ 


y 


y 


LESSON I. 

Right-Angui^ak Positions of the Arms. 

Note. —It is not necessary to teach all of these positions atone 
time. If your class can take all of them, in any connection whatever, at 
the end of the school year, you have carried out the plan of this 
manual. 'I he positions are given here together in order that you may 
have a better oversight. 


'Angtilar Positions 

in position 


lO 


Stand! Hands on hips — Place! 

Arms in angular position forward, night arm downward — Place! 

'J'he riglit arm is placed in position downward; (palm backward) the left arm is 
placed in po.sition forward (palm downward ) Both arms move simultaneously. 

Note, It is necessary to give only the position of one arm in the command. When 
your pupils are first learning these positions y^ou may include in command the position 
of the other arm also. To make the position quite clear give the position of each arm 
separately. For example, 

I. Right arm in position downward — Place! 

2 Left arm in position forward —^Place! 

Arms in angular position forward, left arm downward — Place! 

The opposite of position i. Left arm in position downward (palm backward). Right 
arm in position forward (palm downward.) 

■ Note: When two positions of the same kind immediately follow each other, the 
command may' be shortened or abreviated. In this instance the following command may' 
be used. " 

Arms in opposite position — Place! 

Hands on hips — Place! 

Arms in angular position forward, right arm upward — Place! 

Right arm in position upward (p dm forward,) Left arm in position forward (palm, 
downward) 

Hands on hips — Place! 

Arms in ojiposite position — Place! 

Left arm in position upward (palm forward.) 

Right arm in position forward (palm downward,) 

Hands on hips — Place! 

Arms in angular position outward, right arm downward — Place! 

Bight arm in position downward (palm backward.) 

Left arm in position outward (palm downward,) 

Hands on hips — Place! 

Arms ill opposite position — Place! 

Left arm in position downward (palm backward.) 

. Right arm in position outward (palm downward.) 

Hands on hips — Place! 

Arms in angular position outward, right arm upward — Place !i 

Right arm in position upward (palm forward.) 

Left arm in position outward (palm downward.) 

Hands on hips — Place! 

Arms in opjiosite position — Place! 

Left arm in position upward (palm forward.) 

Right arm in position outward (palm downward.) 

Hands on hips — Place! 

Arms in angu!ar position outward, right arm forward — Place! 

Right arm in position forward (palm downward ) 

Left arm in position outward (palm downward.) 

Hands on hips — Place! 

Arms in opposite position — Place! 

Left arm in position forward (palm dow nward.) 

Right arm in position outward (palm downward ) 

Hands on hips — Place! 

Arms down -- Place! 

Note: The angular positions can be taken from any' position of the arms. 














FREE GYMNASTICS. 


53 


LESSON 2 . 

Note. —In addition to the new positions and movements given in the first lesson in 
this grade, give the pupils new and more difficult combinations of second grade move¬ 
ments. 

CHANGING IN POSITIONS OF THE FIRST, SECOND AND THIRD 

GRADES. 

In position — Stand! 

Hands on hips — Place! 

Hands behind head — Place! 

Arms folded backward — Place! 

Arms in position forward — Place! 

Arms in vertical position, ri^ht arm upward — Place! 

Hands over head — Place! 

Arms in angular position outward, right arm forward — Place! 
Arms in angular position outward, left-arm downward — Place! 
Hands over shoulders—Place 1 "^ 

Arms down — Place! 

In place Rest! 

Invent new orders of changes. ^ 

ARM AND FOOT EXERCISE. 

In position — Stand! 

Arms in position downward — Place! 

1. Arms in position forward — arms folded backward — step position 

side-right (2 counts) and side-left (2 counts) — arms in posi¬ 
tion forward — and arms in position downward, in 8 counts — 
Begin! 

2. Arms in position outward — hands over head — raise' heels twice 

(4 counts) —arms in position outward — and arms in .posi¬ 
tion downward, in 8 counts 

3. Exercises i and 2,-in 16 counts. 

In place — Rest! 

FACINGS. 

Quarter, EiGum and Half Turn.s to the Right and Left. 

Note. All turns whether to the •‘ight or left are performed in the following manner. 
At the command./Vir#? the weight of the body is thrown upon the left heel, both toes- 
are slightly raised, and the turn is oecuted by turning on the left heel. After the turn, 
the toes are lowered and the weight of the body rests equally on both feet. 

In position - Standi Right —Face! 

A quarter turn to the right. When the class is facing to the right or left, or ob¬ 
liquely to the right or left (^eighth turn) from the instructor, the command: 

Front — Face! 

■ Maybe given. The pupils face the instructor. 

Left — Face! 

A quarter turn to the left. 

Front — Face! Half-right — Face! 

An eighth turn to the right. 

Front —Face! Half-left — Face ! 

An eighth turn to the left. 

Front — Face! Right about — Face! 

A half turn to the right. 

Lelt about — Face! 

,> A half turn to the left. 









FREE GYMNASTICS. 


LESSON 3. 

STEPPING. 

Forward, Backward and Sideways. 

Note. —In stepping, with the exxeption of sideways to the right, the left foot is 
invariably advanced. 

In tactic exercises, the command of execution is invariably: 7 )iarch that of stop- 1 
ping; halt! i 

In position — Stand! 

One step forward (two counts) — March! 

ONE, the left foot is advanced forward and placed on the floor. TWO, the right 
foot is brought forward and placed beside the left. 

Two steps forward (three counts) — March! 

ONE, the left foot is advanced. TWO, the right foot is advanced and placed in 
front of the the left. THREE, the left foot is brought forward and placed beside the 
right. 

One step backward (two counts) — March! 

ONE, the left foot is moved backward. TWO, the right foot is moved backward 
and placed beside the left. 

Two steps backward (three counts) — March! 

ONE, the left foot is moved backward. TWO, the right foot is moved backward 
and placed behind the left. THREE, the left foot is moved backward and placed beside 
the right. 

One Step side-left (two counts) — March! 

ONE, the left foot is moved sideways to the left and placed upon the floor. TWO, 
the right foot is moved sideways to the left and placed beside the left foot. 

Two steps side-left (tour counts) — March! 

Same as two single side steps. 

One step side-right (two counts) — March! 

■ ONE, the right foot is moved sideways to the right and placed upon the floor. TWO, 
the left foot is moved sideways to the right, and placed beside the right foot. 

Two steps side-right (four counts) — March! 

Same as two single side steps. 

ARM AND FOOT EXERCISE. 

In position — Stand ! * | 

Hands on hips — Place! I 

Theme: Straighten arms outward — and raise both heels, in four i 
counts — Begin! , \ 

ONE, the arms are placed into position outward. TWO, the hands are placed on ; 
the hips. THREE, the heels are raised. FOUR, the heels are lowered. ■: 

VARIATIONS. 

Straighten arms outward — and raise heels — simultaneously—in 
two counts. 

ONE, the arms are placed in position outward and the heels raised. TWO, the 
hands are placed on hips and the heels lowered. 

Raise heels — straighten arms outward — and reverse order, in 
four counts. 

ONE, the heels are raised. TWO, the arms are placed in position. THREE, 
the hands are placed on hips. FOUR, the heels are lowered. 

Straighten arms outward — raise heels — and reverse order, in 
four counts. 

ONE, the arms are placejJ in position outward. TWO, the heels are raised. THREE, 
the heels are lowered. FOUR, the hands are placed on hips. 

Arms down — Place! 






FREE GYMNASTICS. 


55 


LESSON 4. 

TO MARK TIME AND TO HART. 

» 

In position — Stand! 

Mark time — March ! 

In marking time and marching the left foot invariably advances. 

Marking time is a sham walk. The feet are moved forward as in walking, but 
without gaining ground. At the command march begin with the left foot. T'he feet 
are turned down and outward; the heel of the moving foot is raised and the knee and 
ankle straightened, while the toe is slightly raised from the floor. The weight of the 
body is over the standing limb. 

Position of the body: Chin raised, head still, shoulders back, arms hanging natur¬ 
ally, the knuckles turned slightly to the front, the trunk erect on the hips. 

The movement of the limbs and feet should be energetic, but elastic and noiseless. 

Class — Halt! 

At the command halt, given the instant the left foot touches the floor, the class 
cease marking time with the step of the rufht foot. In other words, there is one move¬ 
ment of the right foot after the command halt has been given. 

► Note: Drill daily on marking time until your pupils can e.xecute the movement 

perfectly. 

In place — Rest! 

ARM EXERCISE. 

In position —■ Stand ! 

Fists at sides — Place ! 

I . Thrust right and left arm forward, alternately — and both arms 
forward, twice, simultaneously — in eight counts — Begin! 

2. The same exercise, outward. 

3. The same, upward. 

4. The same, downward. 

5. .Exercises i, 2, 3 and 4, in thirty-two counts. 

Arms down — place! 

To Arrange the Ceass in the Haee or on the Peay-ground. 

I . Give the usual signals for rising and arranging in the aisles. 

2. The different rows march out of the room in a certain order, ac¬ 

cording to a pre-arranged plan of yours. 

3. The class arranges in the hall or on the play-ground, in two, three, 

four, or more rows, according to your plan. 

To Dismiss the Ceass in the Haee or on the Peay-ground. 

1. The rows march into the school room in regular order, according 

to your direction. 

2. The rows arrange in their order in the aisles. 

Give the usual signals for sitting. 


3 - 









FREE GYMNASTICS. 




o 


4 

5 ' 


7 


8 , 
1 ), 
lO 
11 . 


1 2 


«3 


14 

15 


LESSON 5. 


MARCHING. 


In marching, careful attention should be given to the carriage of the body. The fol¬ 
lowing are the points to be observed: 

I. Chin raised. 2. Lips closed. 3. Head still. 4. Shoulders back. 5. Arms ! 
hanging naturally; knuckles turned slightly forward. The arms swing slightly in alter-S 
Date movements with the limbs. 6 Knees without stiffness. 7. Feet turned outward. 
In placing the foot upon the floor (ground) the heel is put down first. 8. The step 
should be firm, quiet and elastic. 9. 'ISie body should be erect, still and free from , 
restrant. 

When marching in flank rank (single file) the following points should be observed: ||| 
I Keeping time. 2. Keeping step. 3. Keeping apart at profier distance.|J 


4. Keeping the rank straight. 5. Turning square corners. 

Keep time in the school-room by tapping with a pencil or muffled bell; out-of-doors, 
with a drum. 


TO MARCH FORWARD AND TO HALT. 


Girls. 


Boys. 


Boys. 


Girls, 


.yl 


\ a 


Row I. Row II. Row III. Row IV. 

Stipposing your class to be arranged according to the aboye diagram, the following 
drill will serve to show how the class can be handled in therSchool-room. 

When you have arranged the class, gi\e the following commands. 

Row 1 , right-about — Face ' 

Class, mark lime — March ! 

Row 4, forward — March ! 


They march across the 

- March! 


All in row 4 begin the forward march with the left foot, 
room in front ol rows 2 and 3 and join row i. 

Row I,-forward (around the room in a square) 

Row 3, forward — March ! 

Row 3 marches behind row 4 

Row 2, forward — March ! 

Row 2 marches behind row 3. 

I he class is now arranged in one flank rank, and marches around the room (in a^ 
square) several times.. During the marchgive the following commands, 

Mark time — March! 

All stop marching forward and mark the time. 

Class — Halt ! 

Mark time — March! 

Forward — March! 

Class — Halt! 

The command half, is given the instant the left foot is placed on the floor; the 
right foot IS then brought forward and placed besides the left and the heels closed. 

Forward — March ! ' 

All start off promptly with the left foot, \\ hen you wish to close the exercise, give 
the following commands: 

The leaders (of each row) march up your own aisles ! 

WIen the leaders arrive at the pl.ices from wliich they started, all in the 
mark time. 

Class — Halt! . 

Give tile command holt when all rows have arranged in tlieir aisles. 

Row 1, right about — Face! 

The class is now arranged as in the diagram. 


row 









free gymnastics. 


57 


LESSON 6. 

TRUNK AND ARM EXERCISE. 

In position — Standi 

Arms in position downward — Place! , 

Hands over head — rock trunk sidewaySj right and left —^ and 
hands down — in eight counts — Begin! 

ONE: the hands are placed over the head. TWO; the trunk is bent side-right. 
THREE: the trunk is bent side-left. FOUR: right. FIVE; left. SIX; right. 
SEVEN: the trunk is raised into the upright position. EIGHT; the arms are lowered 
into position downward. 

The same, beginning at the left— in eight counts. 

The same — right and left — in sixteen counts. 

In place — Rest! 

ARM AND FOOT EXERCISE. 

In position — Stand ! 

Plands over shoulders — Place! 

Straighten right arm forward, and step position forward right, sim¬ 
ultaneously, in two counts — Begin! 

The same, with the l^ft arm and left foot — in eight counts. 

The same, right and left, alternately, in four counts. 

Step-position forward right and left, and straighten both arms 
forward twice, in four counts — Begin! 

ONE; both arms are straightened forward and the right foot placed in step-position 
forward. TWO: starting position. THREE: both arms are straightened forward, and 
the left foot placed in step-position forward. FOUR; starting position. 

Exercises i, 2 and 4 —in eight counts. 

Arms down — Place! 

In place — Rest! 

The same exercises, straightening the arms outward with step-position sideways. 
Invent other variations. 

ARM EXERCISE. 

In position — Stand ! 

Arms in position down^vard — Place! 

Arms in position forward — clap hands — arms in position up¬ 
ward — clap hands — arms in position forward — clap 
hands — hands on hips — and arms in position downward 
— in eight counts — Begin! 

In clapping the hands in position forward, the arms are turned toward each other, 
the hands clapped quickly and thd^arms replaced in position. The htnls remain 
straight and open. 

In position — Stand ! 







58 


FREE GYMNASTICS. 


LESSON 7. 

Rolijng Head, Trunk, Arms and Hands. 

The rolling or circular movement is made by describing a funnel-shaped figure. The 
movement is continuous After the command hp(jtn the rolling movement begins in the I 
direction indicated in the command, and after the command stop the starting position 
is resumed. \ 

Noth.—T hese rolling movements are to be taught one at a-time, and not together, I 
as given here. / 

In position — Stand! Hands on hips — Place! \ 

1. Roll head to the right — continuously — Begin! ' 

The head is moved in a circle to the right, the base of the neck being the fixed jj 
pivot. The head is constantly lient outward as far as possible, the body from the j 
shoulders down remaining straight and still. The eyes must be kept open. [ 

Give the exercise at least eight times. After the command stop the head is raised ! 
into the upright position. 

The same to the left. 1 

2. Roll trunk to the right — continuously — Begin! 

The trunk is bent outward equally, bending forward no farther than sideways and 5 
backward. 

The same to the left. _ ^ 

Arms in position outward — Place! 

3. Roll arms forward — continuously — Begin ! i 

The shoulders are the pivots, the hands describe a circle of about six inches diameter. 
The palms of the hands are constantly turned downward. 

• The same backward. 

Arms down — Place! 

^ In positions forward and upward the arms can be rolled inward, outward, right and left. 

Arms in position forward — Place! 

4. Roll hands inward, continuously — Begin! j 

The wrists are the pivots; the finger points describe the circle. The palms of the 
hands are constantly turned downward, , 1 

The same outward. ij 

The same to the right. i 

The same to the left. j 

Arms down — Place! In place — Rest!. ; 

I 

In position upward, the hands can be rolled inward, outward, right and left. ! 

In po.sition outward, forward and backward, I 

TRUNK AND ARM KXERCTRK. ^ 

In position — Stand ! Hands on hips — Place! 

1. Turn trunk side-right — and straighten arms outward — in four ■ 

counts — Begin! 

()NE: the trunk is turned to the right. THREE; the arms are straightened into 
' po.sition outward, TWO and FOUR: starting position. 

2. Turn trunk side-left—hnd straighten arms downward — in four 

counts. 

3. Exercises i and 2 —in-eight counts. 

Arms down — Place! 


\ 






FREE GYMNASTICS. 


59 


LESSON 8. 

ARM AND FOOT EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

1. Step-position forward right — raise left heel — and reverse or- * 

der — in four counts — Begin! 

ONE: the right foot is placed in step-position forward. TWO: the lefttheel is 
raised; the weight of the body now rests equally over both toes. THREE: the left 
heel is lowered and the weight of the body thrown upon the left foot. FOUR: the right 
foot is brought back and the heels closed. 

2. Arms in position downward — in position forward — hands over 

shoulders — and hands on hips — in four counts. 

3. Exercise i beginning with the left foot. 

4. Arms in position downward — in position outward — hands over 

shoulders — and hands on hips — in four counts. 

5 . Exercises 1 , 2, 3 and 4— in sixteen counts. 

Arms down — Place! 

In place — Rest! 

FOOT EXERCISES. 

A, Raising Heeus in One Count. 

In position — Stand! 

Arms folded backward — Place! 

1. Raise heels — in one count —;• Begin! 

The heels are raised quickly and immediately lowered again, the count being on the 
second movement. The body is held straight and still and is raised onto the toes as high as 
possible; both movements are to be executed energetically; the heels are lowered silently. 

2. Raise heels — in one count — eight times — Begin! 

The exercise is repealed eight times. 

Arms down Place! 

In Place — Rest! 

B, Rocking on Toes. 

In position — Stand! 

Hands on hips — Place! 

On toes — Stand ! 

The heels are raised and the body balanced on the toes. 

I . Rock on toes — sixteen times — Begin ! 

The heels are moved downward (nearly touching the floor), and upward rapidly, the 
two movements being one count; the count is on the second movement. These two 
movements are repeated sixteen times. After the command stop the heels remain raised. 

In position — Stand ! 

The heels and arms are lowered. 

In place — Rest! 

BREATHING EXERCISE. 

Counting and Hoeding the Breath. 

In position — Stand! 

1. Inhale (mouth closed) in twelve counts, and exhale, counting 

aloud 40 — Begin! “ 

While the pupils are inhaling slowly, taking a full breath, count or tap twelve. In 
stead of counting or tapping you may also raise your hand. Then the scholars begin 
to count in unison, in their natural tone of voice, 40. At intervals of several weeks this 
number should be increased. 

2. Inhale (mouth closed) while I raise niy hand — and hold your 

breath while I lower my hand — Begin! 

Raise your hand in about twelve counts and lower it in about fifty counts. 









6o 


FREE GYMNASTICS. 


LESSON 9. 

THE OBLIQUE STEP-POSITIONS. 

In position — Stand ! 

Hands on hips — Plax:e! 

The oblique step-positions are midway between the forward and side, and the back¬ 
ward and side direct step-positions. In all other particulars they are the same as the 
direct step-positions. 

I , Right foot in oblique step-position forward — 
Place! 

In position — Stand! 

2. Left foot in oblique step-position forward — 
Place! 

In position — Stand! 

3. Right foot in oblique step-position backward — 
Place! 

In position — Stand! 

4. Lett foot in oblique step-position backward — 
Place! 

In position — Stand! 

In place — Rest! 

Note. —Next teach the oblique step-position as an ex¬ 
ercise in two counts. After that use these step-positions 
with arm and trunk movement. 

TRUNK AND FOOT EXERCISE. 

In position —- Stand ! 

Hands on hips — Place! 

I . Turn trunk side-right — raise heels — and straighten arms out¬ 
ward — in six counts — Begin! 

ONE: The trunk is turned to the right. TWO: The trunk is turned to the fro t. 
THREE: Both heels are raised FOUR. The heels are lowered. FIVE: The arms 
are straightened outward. SIX: The hands are placed on the hips. 

2. The same, except turning trunk to the left — in six counts. 

3. The same, right and left — in twelve counts. 

Arms down — Place! 

In place — Rest! 

VARIATIONS. 

1. Turn trunk side right— and left — raise heels — and straighten 

arms outward — in eight counts. 

2. Raise heels — turn trunk side-right — and left — and straighten 

arms outward — in eight counts. 

3. Turn trunk side right — raise heels — turn trunk side-left — and 

straighten arms outward —in eight counts 

4. a. Turn trunk side-right — straighten arms outward twice — and 

raise heels — in eight .counts. 

/>. The same, except turning trunk side-left — in eight counts. 

<r. The same, right and left — in sixteen counts. 



Oblique step-position 
forward right. 





Oblique step-position 
backward right. 













FREE GYMNASTICS. 6i 


LESSON 10. 

SILENT DRILL. 

This is an excellent exercise for cultivating attention. At the same time it is a 
physical exercise for the eyes. Ihe teacher takes the arm positions (in any order she 
may chance to thjnk of) very quickly. The children follow, and ta ke the positions pre¬ 
cisely as the teacher does. The following is an illustration: 

In position — Stand! (spoken) 

The following Commands are not spoken. Go through the drill yourselt, the pupils 
imitating you. 


Hands on hips. 

Hands over shoulders. 

Hands behind head. 

Arms npward (hands clasped). 

Arms in position forward (hands clasped). 

Hands over head. 

Arms in position upward. 

Close hands. 

Open hands. 

Close hands. 

Open hands and spread fingers. 

Fold arms backwards. , 

Arms down, etc., etc. 

In place — Rest! (spoken) 

The above .changes are given rapidly throughout; whenever you notice that the 
children are falling behind, pause just a moment. You may also slacken the time 
occasionally, and at other times, accelerate. 

ARM p:xekcise. 


In position — Standi 

Arms upward (raised outward) — hands over shoulders — and 
reverse order — twice — in eight counts — Begin! 

Arms outward — hands over shoulders — arms upward — lower 
into position outward — and reverse order — in eight counts. 
Exercises i and 2 — in sixteen counts. 

In place — Rest! 







% 

62 FREE GYMNASTICS. > 


LESSON II. 

BENDING KNEES. 

In position — Stand ! Hands on hips — Place ! 

I. Bend knees, in two counts — Begin! >" 

ONE: Both knees are bent equally midway between forward and outward; the ft 
remain firmly on the floor. The trunk and head are held erect on the hips. The km 
when bent are directly over the toes TWO; 'J'he kixees are straightened and closed, 
Note.—B ending the knees is an important exercise and should be given frequen , 
in connection with arm, leg and trunk movements. ' 

Arms down — Place! In Place — Rest! 

ARM AND LEG (KNEE) EXERCISE. 

In position — Stand! Hands on hips — Place! - 

1. Straighten arms outward — and bend knees — in fouV,/counts - 

Begin! / 

ONE,: Arms in position outward. TWO; Hands on hips. THREE: Be 
knees. FOUR; Straighten knees. 

VARIATIONS. 

2. Straighten arms outward, and bend knees, simultaneously—'•! 

two counts. 

(3NE: The arms are placed in position outward, andH|ie knees bent. TW 
The hands are placed on hips, and the knees straightened. 

3. Arms in position outward — bend knees — and reverse order - 

in four counts. 

ONE; Arms outward. TWT); Bend kriees. THREE: Straighten knees. FOU 
Hands on hips. 

4. Bend knees — arms in position outward — and reverse order - 

in four counts. 

Arms down — Place! In place ^— Rest! 

HEAD, ARM AND TRUNK EXERCISE ON TOES. ' 

In position — Stand! Hands on hips — Place! 

On toes — Stand ! 

1. Bend head forward — and backward — in four counts. 

2. Straighten arms downward — and forward — in four conn 

3. Bend trunk — side-right — and side-left — in four counts. 

4. Lower heels — twice—in four counts. 

5. Exercises i, 2, 3 and 4 — in sixteen counts. 

In position — Stand! (Heels and arms down.) 

TRUNK EXERCISE. 

Bowing Trunk. 

In place — Rest! In position — Stand! 

Hands on hips — Place! 

1. Bow trunk side-right — in two counts — Begin! 

ONE: 'I'he trunk is turned to the right, and bent forward, simultaneously. Ttl 
The trunk is raised into the upright front po.sition. The movement is slow. ! 

2. Bow trunk side-left, in two counts. ‘ 

3. Exercises r and 2 —in four counts. I 

Arms down— Place! ! 

No'IK. — Bowing tiunk is a codibination of turning trunk and bending tiunk forwl 
Give each exercise alone firsi, itien both successively and lastly simultaneously, 
latter being identical with b'i>viHg lruii,k, 4he movement of bowing the head is sim 
fo that of bpwing the trunk. 










FREE GYMNASTICS. 


63 


LESSON 12. 

V 

TRUNK AND ARM EXERCISE. 

In position — Stand ! 

Hands on hips — Place! 

Bend trunk side-right (2 counts) — and left (2 counts) — and 
straighten arms downward twice (4 counts) — in eight counts — 
r>egin I 

The same trunk movements, and straighten arms forward twice. 
The same trunk movements, and straighten arms outward twice. 
The same trunk movements, and straighten arms upward twice. 
Exercises i, 2, 3 and 4 — in thirty-two counts. 

Arms down — Place! 

In place — Rest! 

HEAD, ARM, TRUNK AND FOOT EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

Turn head right and left — in four counts — Begin! 

Straighten arms outward, and upward — in four counts! 

Head and arm exercises — in eight counts. 

Bend trunk right, and left —in four counts. 

Head, arm and truni<^ exercises —in twelve counts. 

Raise heels twice — in inur counts. ^ 

Head, arm, trunk and foot exercises — in sixteen counts. 

Arms down — Place ! 

In place — Rest! 

FOOT, ARM, TRUNK AND KNEE EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

Oblique step-position forward right — straighten arms downward — 
bow trunk side-right — and bend knees — in eight counts — 
Begin! 

Oblique step-position forward left — straighten arms upward — 
. bow trunk side-left — and bend knees — in eight counts. 
Exercises i and 2 —in sixteen counts. 

Arms down — Place! 








64 


FREE gymnastics. 


LESSON 13. 

TRUNK, FOOT AND ARM EXERCISE. 

In position — Stand! 

Hand on hips — Place! 

1. Bend trunk side-right, and step-position side left, simultaneously 

— in two counts — Begin! 

ONE: The trunk is bent into position side-right, and the left foot placed in step- 
* position side-left. The entire weight of the body is over the right foot. i'sVO: The 
trunk is raised and the heels closed. ^ 

2. Bend trunk side-left, and step-position side-right, simultaneously 

— in two counts.. 

3. Exercises i and 2 — in four counts. 

4. Arms in position downward — in position forward — in position 

upward — and hands on hips — in four counts. 

5. Exercises i, 2 and 4 in — eight counts. 

Arms down — Place! 

In place — Rest! 

Arm Exercise. 

In position — Stand ! 

Arms in position downward — Place! ^ 

1. Arms in position forward — hands over shoulders — arms in i 

position outward — and reverse order — in six counts — Begin! 

2. Hands over shoulders — arms in position upward —arms in j 

jiosition outward — and reverse order — in six counts. -- | 

3. Arms in position outward — hands over shoulders —arms in ■ 

jiosition upward — and reverse order — in six counts. 

4. Arms in position upward (raised forward) — hands over shoul 

ders — arms in position downward — and reverse order — in 
six counts. 

5 . Exercises i, 2, 3 and 4— in twenty-four counts 

Notp:.—D o not neglect any of the positions and movements of your grade. At thg 
hand of the e.\amples given in the manual either make new combinations of exercises 
yourselt, or have somebody devise them for j’ou. 






^T23e.x ^ j^^e-roiss:^. 


All Previous Positions and Movemeqts. 

Slar\tiqg Positions of the Arms. 

Diagonal Positions of the Arms. 

Cross Step-Positioqs. 

Cross Step-Positioq with Ber[dir|g Kqees. 
Ber\dir\g Kqees on Toes. 

Trur|k Movemer\ts on Toes. 

Direct Loqges. 

Oblique Loqges. 

Combinations, 

Breathing with Arm and Foot Movements. 
Marclqing Combined with Free Gymnastics. 
Gymnastic Compositions. 

Gymnastic Compositions with Music or Singing. 








66 


FREE GYMNASTICS. 


LESSON 1. 

The Seanting Positions of the arms. 

In the slanting positions both arms have the same position and the same slant, and the 
arms are parallel to each other. The positions are given here in one lesson, but it is not 
necessary to teach them all at one time. 

In position — Stand! 

I . Arms in slant-position upward — Place! 

The arms are placed midway between the positions up¬ 
ward and forward. The arms are parallel and slant up¬ 
ward. The palms of the hands are turned downward. 

Hands on hips — Place I 

2. Arms in slant-position downward — Place! 

'I'he arms are placed midway between the position 
forward and downward. 

Arms down — Place! 

3. Arms in slant-position backward — Place! 

The arms are moved backward into a position midway 
between downward and horizontally backward. 

Hands over shoulders — Place! 

4. Arms in slant position side-right, upward — Place! 

The right arm, fully extended is placed midway between horizontal 
side-right and upward, the palm turned downward. The left arm is bent 
at the elbow, the elbow placed opposite the left shoulder, and the 
left forearm on the same slant with the right arm The palm of the left 
hand is also turned downward. The left fore-arm and the extended right 
arm are parallel. 

Hands on hips — Place! 

5. Arms in slant position side-right, downward — Place! 

The arms as described under position 4, are placed in a position midway between 
horizontal side-right and downward; both palms turned downward. 

Hands over head — Place! 

6. Arms in slant-position side-left, upward — Place! 

The opposite of side-right upward, the lett arm being extended and the right arm 
bent. Both palms are turned downward. 

Fists at sides — Place! 

Note. —Any of the slanting positions may be taken with hands closed. In this case 
the words “hands closed” must be given in the command. 

7 . Arms in slant position side-left, downward, hands closed— Place! 

The opposite of side-right downward, with the hands closed; the left arm is extended 
and the right arm bent. 

Fists over shoulders — Place! 

Arms folded backward — Place! 

Arms down — Place! 

Note.—T he slanting positions may be taken from any of the other positions as illus¬ 
trated in this lesson. As soon as your pupils are familiar with these positions, give exercis¬ 
es in which the arms are straightened, thrust or raised into the different slanting positions. 






FREE GYMNASTICS. 


67 


LESSON 2. 

THE CROSS vSTBP-POSITIONS. 

In the cross step-positions the stepping foot crosses the straight (immiaginary) 
line drawn from the heels forward. In other particulars the cross step- 
position is the same as the direct step-position. I’he body is not moved and its 
weight rests entirely on the standing limb; both knees are straight and rigid; 
the heel of the stepping foot is raised. 

In po.sition — Stand ! 

Hands on hips — Pldcei 
I I . Right foot in cross step-position forward — Place! 

i The right foot is placed in the position shown in the diagrarri. 

I Heels closed — Stand! 

I 2. Left foot in cross step-position forward — Place! 

The left foot is placed in front of the right foot. 

■ Heels closed — Stand ! 

3. Right foot in cross step-position backward — Place! 



Cross-step position 
forward right. 



The right foot is placed behind the left foot; the heel of the right foot 
is raised and is opposite the left toe. The right toe is opposite the left 
heel. 

Heels closed — Stand ! 


Cross step-position 
backward right. 

4. Left foot in cross step-position backward — Place! 

The left foot is placed in position behind the right foot. 

Heels closed — Stand! 

^ote. _Next give each of the above positions as an exercise in two counts, the first 

count being the position, the second closing heels. Lastly combine all of the posi¬ 
tions in eight counts. 

Arms'down — Place! 

In place — Rest! 


ARM AND FOOT RXRRCISE. 


In position — Stand! 

Arms in position forward — Place! 

I . Raise arms upward twice — with cross step-position forward, 
right and left — and move arms outward, twice — with raising 
heels twice — in eight counts. 

ONE: arms in position upward and cross step position forward right. TWO: arms 
in starting position and close heels. THREE: arms in position upward and cross step 
position forvLrd left. FOUR: arms in starting position and close heels. FIVE: arms in 
position outward, and raise heels SIX: arms in starting position and lower heels. 
SEVEN: same as./f?;g. Eight: same as 

2. Hands over shoulders — arms in position outward — and reverse 

order — in four counts 

3. Hands over shoulders — arms in position upward — and reverse 

order — in four counts. 

4. Exercises 2 and 3, in eight counts. 

5. Exercises i, 2 and 3, in sixteen counts. 

Arms down — Place! 







68 


FREE GYMNASTICS. 


LESSON 3. 

The Direct Forward Eonge (ok Eunge.) 


In position — Stand ! 

Hands on hips — Place! I 

I . Longe forward, right, in two counts — Begin! | 

ONE; the right foot is advanced directly forward, the step being about again as' 
long as that of step position or a natural step. The whole foot is placed on the floor, 
silently. The right knee bends quickly, but gradually. I'he trunk, held erect on the] 
hips, is carried forward. The left foot is not moved from the floor, and the left knee isi 
kept straight and rigid. The whole weight of the body is over the right foot. The 
lower right leg and the extended left leg are parallel. All the movements described arei 
taken simultaneously, TWO: The body recovers to the upright position and the heelsj 
are closed. 

2. Longe forward, left, in two counts. 

3. Longe forward, right and left, in four counts. 

Arms down — Place ! 

In place — Rest! 

Note.—G ive one or the other longe dailj^, as it is the most difficult and the most 
important exercise in this grade. 

CROSS STEP-POSITION WITH BENDING KNEES. 

Both knees are slightly bent, otherwise same as cross-step position. 

In position — Stand! 

I . Arms in position outward — hands over head — cross step-posi¬ 
tion forward right, bending knees (two counts) — cross step- 
position forward left, bending knees (two counts) — arms in 
position outward — and arms down — in eight counts — Begin! 
2. Arms in position forward — arms folded backward — longe for¬ 
ward right (two counts) — longe forward left (two counts) — 
arms in position forward — and arms down — in eight counts. 
I. Exercises i and 2, in sixteen counts. 

In place — Rest! 

TRUNK AND ARM EXERCISE ON TOES. 

In position — Stand! 

Arms in position downward — Place! 

1. On toes (one count) — hands on hips (one count) — bend trunl<^ 

side-right (two counts) — bend trunk side-left (two counts) — 
lower heels (one count) — and arms in position downward (ont 
count) — in eight counts. 

2. The same, except bend trunk forward and backward — in eight 

counts. 

3. Exercises 1 and 2, in sixteen counts. 

In position — Stand! 






FREE GYMNASTICS. 


69 


LESSON 4. 

BENDING KNEES ON TOES. 

The heels remain raised while the knees bend. 

In position — Stand! 

Arms.in position downward — Place! 

1. On toes and arms in position outward (one count) — arms folded 

backward (one count) — bend knees twice (four counts) —arms 
in position outward (one count) — lower heels and arms in 
position downward (one count) — in eight counts — Begin! 

2. On toes and arms in position forward (one count) — arms in 

position upward (one count) — bend knees twice (four counts) 
— arms in position forward (one connt) — lower heels and 
arms in position downward (one count) — in eight counts. 

3. Exercises i and 2, in sixteen counts. 

In place — Rest! 

THE DIRECT EONGE SIDEWAYS. 

In position — Stand ! 

Hands on hips — Place! 

1. Longe side-right, in two counts — Begin! 

The step is taken directly to the side and the body, without changing its position, 
moved to the side. In other respects same as longe forward. 

2. Longe side-left, in two counts. 

3. Longe side-right and left, in four counts. 

Arms down — Place! 

In place — Rest! 

TRUNK, FOOT, AND ARM EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

1. Turn trunk side-right, and step-position side-right— arms in 

position forward and clap hands — and reverse order — in four 
counts — Begin! 

ONE: The trunk is turned to the right, and the right foot placed in step-position 
side-right. TWO: The arms are placed in position forward to the right and the hands 
clapped. THREE: The hands are placed on hips. FOURJ The trunk is turned to 
the front and the heels closed. 

2. The same to the left, in four counts. 

3. The same right and left, in eight counts. 

Arms down — Place! 






70 


FRfiE gymnastics. 


LESSON 5. 


The Diagonae Positions of the Arms. 


In the diagonal positions of the arms, both arms are fully extended, forming 
straight line diagonally drawn sideways, or forward and backward through the shoulder 

In position — Stand! 

Arms in position outward — Plac^l 
I. Arms in diagonal position outward, right arm upward — Place! 

The right>«rm is placed midway between outward and upward, palm 
turned downward, the left arm is placed midway between outward and dowr 
ward, the palm turned downward. 

Arms in position outward — Place! 

Both arms are placed horizontally outward. 

. 2. Arms in diagonal position outward, left arn 

upward — Place! i 

The opposite of the first position. 

Hands on hips — Place! 

3. Arms in diagonal position forward, right arn! 
upward — Place! 

The right arm is placed in slant-position upward (See page f'6), the lei 
arm in slant-position backward. The right palm is turned downward, the lef 
palm upward. 

Note.— When changing from one position to another of the same order 
the command maybe abbreviated: 

4. Arms in opposite position — Place! 

"1 he right arm is swung downward through the downward position and placed ir 
slant-position backward. The left arm is swung forward and placed in slant position up 
ward. The movement of both arms is simultaneous. 

Arms folded backward — Place! 

Arms down — Place! 

In place — Rest! 



Diagonal Position, 
right arm upward. 



Diagonal Position, 
left arm upw. 


I . 


2 . 


Note.—I nvent new order of changes, using all the simple and complex positions.! 
Also give arm exercises in which straightening, thrusting or raising the arms into thel 
diagonal positions occur. " , ] 



BREATHING EXERCISES. 

With Free Gymnastics. 

In position — Stand ! 

Arms in position downward — Place! 

Inhale slowly and raise arms slowly into position outward (eight 
counts) — and exhale slowly and lower arms slowlv^ (eight 
counts) — in sixteen counts — Begin! * ^ 

On the first eight counts the air is breathed into the lungs slowly through the nos¬ 
trils and the arms are raised slowly. At the fourth count the arms should be iii the oblique 
position downw.ard, palms still turned backward. After the fourth count the arms begin 
to iwisi and at the eighth count they are in position outward, palms turned downward 

Un the second eight counts the exhaling is done, and the arms are lowered .as they were 
raised. cic 


Inhale slowly and raise arms slowly into position outward (eight 
counts) hold breath and fix arms in position outward (eight 
counts) — and exhale slowly and lower arms slowly (eight 
counts) — all in twenty-four counts — Begin ! ' 

In position — Stand! } 








FREE GYMNASTICS. 71 

LESSON 6. 

THE DIRECT LONGE BACKWARD. 

Note.—T he longe backward Is the most difficult of the three direct longes, and re* 
quires especial attention and practice. It is in every particular the reverse of the longe 
! forward. 

In position — Stand! 

Hands on hips — Place! 

. Longe backward right, in two counts — Begin! 

, Longe backward left, in two counts. 

Longe backward right and left, in four counts. 

“ Arms down — Place! 

I In place — Rest! 

ARM .AND FOOT EXERCISE. 

'1 In position — Stand! ' 

( Hands on hips — Place! 

Arms in position outward and step position side-right — arms in 
position upward and raise heels — and reverse order, in four 
counts — Begin! 

ONE: The arms are placed in position outward, and the right foot placed in step- 
position side-right. TWO: The arms are raised into position upward, and the 
left heel raised. THREE: The arms are lowered into position outward, and the left 
heel is lowered. FOUR: The hands are placed on hips, and heels are closed. 

The same except left foot, in four counts. 

The same, right and left, in eight counts. 

Arms down — Place! 
i In place — Rest! 

! LEG AND ARM EXERCISE. 

In position — Stand! 

1! Arms in position downward — Place! 

L Arms in position outward (one count) —hands on hips (one 
count) — longe side-right (two counts) — bend knees (two 
counts) — arms in position outward (one count) — and arms 
in position downward (one count) — in eight counts - Begin ! 
. Arms in position upward, raised forward (one count) — hands on 
hips (one count) — longe side-left (two counts) — bend knees 
(two counts) — arms in position upward (one count) — and 
arms in position downward, lowered forward (one count) — in 
eight counts. 

; Exercises i and 2, in sixteen counts. 

In position — Stand! 








V 

FREE GYMNASTICS. ' ' ".f 


LESSON 7. 

THE OBLIQUE LONGES. 

Note,—T he oblique longes, like the oblique step-positions, are midway betweet 
forward and sideways, and sideways and backward. The body is not turned and in al 
particulars, except the direction, they are like the direct longes. ^ 

In position — Stand! Arms folded backward — Place! 

1. Oblique longe forward right, in two counts — Begin! 

Midway between forward right and side-right, 

2. Oblique longe forward left, in two counts. ‘ 

Midway between lorward left and side-left. 

3. Oblique longe backward right, in two counts. 

Midway between side-right and backward. 

4. Oblique longe backward left, in two counts. ^ 

Midway between side-left and backward. 

5. Exercises i, 2, 3 and 4, in eight counts. 

Arms down — Place! In place — Rest! 

TRUNK AND FOOT EXERCISE. 

In position — Stand! Hands on hips — Place! 

Theme: Bend trunk side-right and left — and straighten armf 
outward, twice, in eight counts. 

VARIATION. 

I . Bend trunk side-right — and straighten arms outward — bend 
trunk side left — and straighten arms outward, in eight counts 

2. Bend trunk side-right — straighten arms outward, twice — anc 

bend trunk side-left, in eight counts. 

3 . Straighten arms outward — bend trunk side-right and left — and 

straighten arms outward, in eight counts. i 

Introducing: raise heels and change the arm movement. 

4. Bend trunk side-right and left — straighten arms upward — raisci 

heels — straighten arms upward — raise heels — bend trunil 
side-left and right, in sixteen counts. 

5. Bend trunk side-right — straighten arms upward and raise 

heels simultaneously, twice — and bend trunk side-left, 
counts. 

Arms down — Place! In place — Rest! 

TRUNK, FOOT AND ARM EXERCISE. 

(Memory Exercise.) 

In position — Stand! Hands on hips — Place ! 

I . Straighten arms forward — and downward — in four counts. 

2. Repeat and add: Bend trunk side-right — and left — all in eigh 

counts. 

3. Repeat and add: Raise heels twice, all in twelve counts. 

4. Repeat and add: Flands over shoulders — arms in position up 

ward — and reverse order — all in sixteen counts. 

5. Repeat and add: Step-position side right —and left — all ii 

twenty counts. 

6. Repeat and add: Straighten arms forward, twice — with clapping 

hands — all in twenty-four counts. 

Arms down — Place! 


in eighi 





FREE GYMNASTICS. 


73 


LESSON 8. 

TAKING ARM POSITIONS WHILE ON A MARCH. 


Note.— Arrange the class for marching in flank rank, as directed on page 56. 

Give the commands for taking the positions as if the class were on a halt. Theobjec 
in view, is to give to the feet an independent movement from that of the arms. This e\ 
ercise gives to the pupils a firm and steady step and a graceful carriage of the body 
The following is an example of a drill of this kind. 

Supposing the class to be marching in a square around the room, the following, or 
similar commands are given. Of course a pause intervenes between two commands. 

Arms folded backward — Place! 

Arms down — Place! 

Hands on hips — Place! 

Arms folded backward — Place! 

. Arms down — Place! 

Mark time — March ! 

Forward — March! 

Hands over shoulders — Place! 

Arms down — Place! 

Mark time — March ! 

. Class —Halt! 

Forward — March ! etc., etc. 

Note. —After the drill, the rows are directed to their own aisles according to the 
directions on page 56. 

ARM AND FOOT EXERCISE. 

In position — Stand! 

Hands over shoulders — Place! 

Straighten right arm side-right, and left arm side-left — with step- 
position side-right and left — and straighten arms outward with 
raising heels, twice — in eight counts — Begin! 

ONE: Right arm side-right, and step-position side-right. THREE: Left arm 
side-left, and step-position side-left. FIVE: Roth arms outward, and raise both heels. 
SEVEN: Both arms outward, and raise both heels. TWO, FOUR, SIX and EIGHT: 
Starting position. 

The same, except arms forward, and step position forward. 

The same, except arms upward, and step position backward. 
Exercises i, 2 and 3, in twenty-four counts. 

Arms down — Place! 

In place — Rest! 








74 


FREE GYMNASTICS. 


LESSON 9. 

FACING EXERCISE. 


I. 


2 . 

3 - 

4 - 

5 - 


In position — Stand! 

Hands on hips — Place! " ! 

Arms in position downward — hands on hips — right face - 
arms in position forward — hands on hips — front face ; i 
six counts — Begin! 

The same, except facing to the left — in six counts. 

The same, right and left — in twelve counts. 

Arms in position outward — hands on hips — and right iaci 
(three counts) — four times — in twelve counts. 

The same to the left — in twelve counts. 

Arms down — Place! 

In place — Rest! 


TRUNK AN]^ FOOT EXERCISE. 

In position — Stand! 

Arms in position downward — Place! 

1. Arms in position side-right and step-position side-right — arrr 

in position upward and close heels — arms in position side 
left and step-position side-left — arms in position dowri 
ward and close heels — in four counts — Begin! 

2. Arms in position forward — arms in position side-right an 

step-position side-right — arms in position forward an 
close heels — arms in position upward and raise heels - 
arms in position forward and lower heels — arms in positio 
side-left and step-position side left — arms in position fol 
ward and close heels — and arms in position downward -* 
in eight counts. I 

3. Exercise i, twice — and exercise 2, once — in sixteen counts. ■ 
Arms down — Place! 


For gymnastic compositions see page io6. 

Note. —It is evident that not all exercises of the preceding courses can be repealj 
in each successive course. Nor can all of the possible combinations for each grade 1 
given in the manual, as this would take up too much space. You should be famill 
not only with the exercises of your own grade, but also with the positions and nioj 
menls of every grade before yours. Therefore, learn the ‘ysteru from the beginnil 
and you will find no difficulty whatever in doing the work laid out for your gra^le in li 
manual. i 













Index of Positions, Moyements 
ss Exercises. 

All previous positior[S and movennents. 

Oblique positions of the arms. 

Direct Longe - reverse. 

Oblique Longe-reverse. 

Oombinations. 

Breathing witlq Free Gymnastics. 

Marching with Free Gymqastics. . 

Gymnastic Gompositions with Music, or Singing. 










Jb 


fREE GYMNASTICS. 


\ 


LESSON I. 

I 

The Obi^ique Positions of the Arms. 

In the oblique positions, the arms slant outward from the body; each arm' has : 
different slant, and each arm is either midway between: a) a vertical and a horizonta 
position; ft) two horizont d po utions; ore) two oblique positions. 

The arms are at right angles, the vertex being the middle of the chest. Tin 
oblique positions may be taken from any of the simple or complex positions Take you 
time in teaching these oblique positions. | 

In position — Stand! 

Hands on hips — Place! ! 

I. Arms in oblique position downward — Place! 



Oblique downvv. 


The right arm is placed midway between vertical downward ant 
horizontal side-right: the left arrri is placed midway between vertical down 
ward and horizontal side-left. Both palms are turned backward. Thij 
movement of the arms is simultaneous. 


Hands on hips — Place! 

Arms in oblique position upward — Place! 



The right arm is placed midway between vertical upward and horizonta 
side-right; the left arm is placed midway between vertical upward and hori 
zontal side-left; both palms are turned forward. 


Hands on hips — Place! 

Oblique upward. 

3. Arms in oblique position forward — Place! 

The right arm is placed midway between horizontal forward and horizontal side-righ 


the left arm is placed -in the same position on tlie left side, 
downward. 


Both palms are turne 


Hands on hips — Place! 

Arms in oblique position upward — Place! 

Arms in oblique position forward-upward — Place! 


Without changing the angle of the arms, or the position of the hands, the arms ai 
moved downward to a point midway between oblique-position upward and obliqii' 
position forward. 


Arms in oblique position forward — Place! 
Arms in oblique position forward-downward 


I 


Place! 


Without changing the angles of the arms, or the position of the hands, the arms i 
moved downward to a point midway between oblique-position forward and obliqu 
position downward. 


Arms in oblique position downward — Place! 
Arms in oblique position backward — Place! 


Without changing the angle of the arms or the position of the hands, the arms a 
moved backward to a\point midway b etween vertical downward and horizonta Ibackwa 


The order of the six oblique positions, beginning with the upwan 
is as follows; 

1. Oblique position upward — opposite vertical-upward. 

2. Oblique position forward-upward — opposite slant-upward. 

3. Oblique position forward — opposite horizontal-forward. 

4. Oblique position forward-downward — opposite slant-downward. 

5. Oblique position downward —opposite vertical-downward. 

6. Oblique position backward — opposite slant-backward. 






FkEE GYMNASTICS. 


11 


LESSON 2. 

The Direct Donge-ReveRvSE. 

a In position Stand — Stand! 

Hands on hips — Place! 

,t I. Longe-reverse forward right, in two counts — Begin! 

'' ONE: the body sinks down in the left knee, and the right foot moves forward into 

the step-position, hut again as far as in the step-position with' both knees straight. 
The entire weight of the body is over the bent (left) knee. Head and trunk are held 
erect: the right knee remains straight and the heel of the right foot is raised. TWO: 
the left knee is straightened and the heels closed. 

2. Longe-reverse forward left. 

The right knee bends and the left foot is placed in step-position forward. 

i 3. Longe-reverse side-right. 

( The left knee bends and the right foot is placed in step-position side-right. 

4. Longe-reverse side-left. 

The right knee bends and the left foot is placed in step-position side-left. 

,5. Longe-reverse backward-right. 

The left knee bends and the right foot is placed in step-position backward right. 

6. Longe-reverse backward left. 

The right knee bends and the left foot is placed in step-position backwerd left. 

Arms down — Place! 

In place — Rest! 

Trunk, Arm, Foot and Knee Exercises. 

In position — Stand ! 

1. Turn trunk half-right, oblique step-position forward right and 

hands over shoulders (one count) — straighten arms upward 
(two counts) — straighten arms outward (two counts) — 
straighten arms upward (two counts) — and fundamental 
position (one count) — in eight counts — Begin! 

2. The same to the left — in eight counts. 

'3. The same right and left — in sixteen counts. 

4. Bend knees and straighten arms outward (two counts) — and 

longe-reverse forward right (two counts) — in four counts. 

5. The same except longe-reverse forward left — in four counts. 

6. The same right and left — in eight counts. 

7. Exercises i, 6, 2 and 6 successively — in thirty-two counts. 

In place — Rest! 

ARM AND LEG EXERCISE. 

In position — Stand! 

4. Arms in position forward — longe ride-right — arms folded back¬ 
ward — arms in position forward — recover — and arms in 
position downward — in six counts — Begin! 

2. The same to the left — in six counts. 

3. The same right and left — in twelve counts. 

In position — Stand! 






FREE CxYMNASTICS. 


78 


LESSON 3. 

TRUNK, FOOT AND KNKE EXERCISE. 

In position — Stand ! 

Hands on hips — Place ! i 

1. On toes — bend trunk obliquely forward — raise trunk —- 

and lower heels — in four counts — Begin! 

2. Cross-step-position with bending knees forward, — right and left — 

in four counts. 

3. On toes — bend trunk backward — raise trunk— and lower heels 

— in four counts. 

4. Cross step-position with bending knees, backward right — and 

left — in four counts. 

5. Exercises i, 2, 3 and 4 — in sixteen counts. I, 

Arms down — Place! 

In place — Rest 1 • 

TRUNK, ARM, EEC AND FOOT EXERCISE. 

In position — Stand! 

1. Turn trunk half-right, oblique step-position forward right, and 

arms in position forward (oblique direction) (one count) — 
oblique longe forward and fold arms backward (one count) 

— recover to the oblique step-position and arms in position 
forward (one count) — and fundamental position (one count) 

— in four counts—Begin! 

2. On toes and arms in position forward (one count) — arms in 

position upward and bend knees (one -count) — arms in 
position forward and straighten knees (one count) — and 
lower arms and heels (one count) — in four counts. 

3. Exercises i to the left — in four counts. 

4. On toes and arms in position outward (one count) — arms in 

position upward and bend knee (one count) — arms in 
position outward and straighten knees (one count) — and 
lower arms and heels (one count) — in four counts. 

5. Exercises i, 2, 3 and 4 — in sixteen counts. 

In place — Rest! 

ARM EXERCISE. 

In position — Stand! 

Arms in position forward — Place! 

1. Arms in position upward — in position forward — in position 

outward — in position forward — in position upward — in 
slant position backward (swung down forward) — in position 
upward — in slant position backward — arms in position 
forward —in eight counts —Begin! 

2. Longe-reverse side-right and move arms outward (two counts) - 

and the same to the left (two counts) — in four counts. 

3. Exercise i once, and exercise 2 twice — in sixteen counts. 

In position — Stand 1 






FREE GYMNASTICS. 


79 


LESSON 4. 

ARM, ERG AND FOOT EXERCISE. ^ 

In position — Stand! Fists at sides — Place! 

1. Thrust arms into angular position outward, right arm downward 

(two counts) — into opposite position (two counts) — into 
slant position backward (two counts) — in eight counts — 
Begin! 

Note.—D uring the exercise the hands remain closed. 

2. Arms in slant position upward (one count) — arms folded back¬ 

ward (one count) — raise heels (two counts) — bend knees 
(two counts) — arms in slant position upward (one count) — 
and fists at sides (one count) — in eight counts. 

3. Exercises i and 2 — in sixteen counts. 

Arms down — Place! In place — Rest! 

TRUNK, ARM, EEG AND FOOT EXERCISE. 

(Memory Exercise.) 

In position — Stand ! 

Hands on hips — Place! 

1. Longe-reverse forward, right and left, (four counts) twice — in 

eight counts — Begin ! 

2. Repeat and add: Arms in position downward — in position out¬ 

ward — in position downward — and hands on hips (four 
counts) twice — in eight counts (8 and 8). 

3. Repeat and add: Sound heels* twice — and straighten arms.up¬ 

ward (four counts) twice — in eight counts. • (16 and 8) 

4. Repeat and add: Turn trunk side-right, step-position side-right, 

and straighten arms forward, to the right — the same to the 
left (four counts) twice — in eight counts. (24 and 8) 

5 . Repeat and add: Arms in slant position backward — swing arms 
forward into position upward — swing arms downward into 
slant position backward (four counts) twice — in eight counts. 
(32 and8.) 

6. Repeat and add: Arms in position forward — bend knees — and 
hands on hips (four counts) twice in — eight counts. (40 
and 8) 

Arms down — Place! In place — Rest! 

* Sounding heels is raising and lowering heels in one count. The heels strike the 
floor softly. 

EEG AND ARM EXERCISE. 

In position — Stand! Fis?^ at sides — Place! 

1. Longe side-right (one count) thrust arms into oblique position 

downward three times (six counts) — and recover to starting 
position (one count) — in eight counts — Begin! 

2. The same, longing to the left, and thrusting arms into oblique 

position upward — in eight counts. 

3. Exercises i and 2 — in sixti^oh counts, 

Arms down — Place! 







8o 


FREE GYMNASTICS. 


LESSON 5. 

UREATHING EXERCISE. 

(With Free Gymnastics.) 

In position — Stand! 

Hands behind head — Place! 

I Inhale slowly through the nostrils, while I raise ray hand. 

in sixteen counts — hold the breath — in sixteen counts 

— and exhale slowly through the nostrils while I lower ray 
hand, sixteen counts (48 counts) — Begin! 

Arms down — Place ! 

Note.—G ive the breathing exercise of the Fourth Grade also. 

ARM, LEG AND FOOT EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

1. Sound heels twice (two counts)— arms in position downward — 

arms in position forward — clap hands in position forward (ont 
count)—arms in position upward and clap hands (one count' 

— and hands on hips — in eight counts — Begin! 

2. Longe-reverse side-right and straighten arms in diagonal positior 

outward, right arm upward (two counts) twice — in foui 
counts. 

3. The same to the left — in four counts. 

4. The same right and left — in eight counts. 

3 . Exercises i, 2 and 3 — in sixteen counts. 

Arms down — Place ! 

In place — Rest! 

LEG AND ARM EXERCISE. 

In position — Stand! 

1. Fists at sides (one count) — longe backward right (one count) — 

thrust arms into slant position upward (one count) — anc 
reverse order (three counts) — in six counts— Begin! 

2. The same except longe backward left — in six counts. 

3. The same, right and left — in twelve counts. 

4. Hands on hips — bend knees tw^ice (four counts) — and arm: 

down — in six counts. 

5. Exercises i, 4, 2 and 4, — successively — in twenty-four counts 






free gymnastics. 


I 


LESSON 6. 

TRUNK, ARM, UEG AND FOOT EXERCISE. 

In position — Stand I 

Hands on hips and bend knees (one count) — arms in position 
outward and straighten knees (one count) — turn trunk side- 
right and step-position side-right (one count) — turn trunk to 
the front and close heels (one count) — hands on hips and 
bend knees (one count) — arms down and straighten knees 
(one count) —in six counts — Begin! 

The same to the left — in six counts. 

The same, right and left — in twelve counts. 

Hands on hips and bend knees (one count) — arms in position 
upward and straighten knees (one count) — bend trunk side- 
right and step-position side-left (oae count) — raise trunk and 
close heels (one count) — hands on hips and bend knees (one 
count) — arms down and straighten knees (one count) — in six 
counts. 

The same except bend trunk side-left and step-position side-right 
— in six counts. 

Exercises 4 and 5, in twelve counts. 

Exercises i, 2, 4 and 5, in twenty-four counts. 

In place — Rest! 

FACING AND ARM EXERCISE. 

In position — Stand ! 

Hands on hips — arms in position outward — arms in position 
upward — right face — hands on hips — and arms down (six 
counts) — four times — in twenty-four counts — Begin! 

The same except facing to the left — in twenty-four counts. 

Exercises i and 2, in forty-eight counts. 

In place — Rest! 

TRUNK, ARM, EEG AND FOOT EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

Bow trunk side-right (two counts) — bow trunk side-left (two 
counts) — bend knees (two counts) — and straighten arms 
downward (two counts) — in eight counts — Begin! 

Bow trunk forward (two counts) — longe reverse forward right 
(two counts) — bow trunk forward (two counts) — and longe- 
reverse forward left (two counts) — in eight counts. 

Exercises i and 2, in sixteen counts. 

Arms down — Place! 





82 


FREE GYMNASTICS. I 

ij 

LESSON 7. 

THE OBLIQUE LONGE-REVERSE. 

The oblique longe reverses are midway between forward and sideways and sidewaj 
and backward. The body is not turned. 

In position — Stand! Arms folded backward — Place! 

1. Oblique longe-reverse forward right — in two counts — Begin! 

Right foot midway between forward and side-right. 

2. Oblique longe-reverse forward left — in two counts. 

Left foot midway between forward and side-left. 

3. Oblique longe reverse backward right — in two counts. 

Right foot midway between side-right and backward. 

4. Oblique longe-reverse backward left — in two counts. 

Left foot midway between side-left and backward. 

Arms down — Place! In place — Rest! 

LEG AND FOOT EXERCISE. 

In position — Stand! 

Hands on hips — Place ! 

1. Cross step-position forward-right (one count*) — raise 

(one count) — lower left heel (^one count) — and close heel 
(one count) — in four counts— Begin! 

2. Cross step-position with bending knees backward left (two counts 

— and bend knees (two counts) — in four counts. 

3. Exercise i, forward left — in four counts. 

4. Exercise 2, backward right — in four counts. 

5. Exercises 1, 2, 3 and 4 — in sixteen counts. 

Arms down — Place! ' 

In place — Rest! 

ARM EXERCISE. 

In position — Stand! 

1. Arms in position forward— hands over shoulders — arms ir 

position outward — arms dovvn — aud reverse order — it' 
eight counts — Begin ! j 

Reverse order; arms outward — hands over shoulders — arms forward — and arm 
down. 

2. Arms in position upward, raised forward — arms in position out¬ 

ward— hands over shoulders — arms in position forward — 
and reverse order — in eiLjht counts. 

Reverse order: hands over shoulders — arms outward arms upward — and armi 
forward down. 

3. Arms in position outward — hands over shoulders — arms ir 

position upward — arms in position forward — and reverse 
order — in eight counts. 

Reverse order; arms upward — hands over shoulders — arms outward — and arm; 
down. 

4. Arms in position upward, raised outward — arms in position for¬ 

ward — hands over shoulders — arms in position outward —■ 
and reverse order — in eight counts 

Reverse order: hands over shoulders — arms forward — arms upward — and armi 
outward down. 

5. Exercises i, 2, 3 and 4 — in thirty-two counts. 







FREE CxYMNASTICS. 


83 


LESSON 8. 

In position —Stand! 

^ands on hips (one count) — arms in position upward (one 
count) — fold arms backward, swinging down forward (one 
count) — sound heels (one count) — cross step-position for¬ 
ward with bending knees (two counts') — longe side-right (two 
counts) cross step-position with bending knees forward left 
(two counts) — longe side-left (two counts) — sound heels 
one count) — arms in position upward, swinging forward (one 
count) hands on hips (one count) — and arms down (one 
count) — in sixteen counts — Begin! 

In place — Rest! 

TRUNK AND LEG EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

'Longe side-right (one count) — bend trunk side-left (one count) 
- raise trunk (one count) — recover to starting position 
(one count) — in four counts — Begin! 

Longe side-left— bend trunk side-right — raise trunk —- and 
recover to starting position — in four counts. 

Exercises i and 2 — in eight counts. 

Arms down — Place! 

In place — Rest! 

ARM AND FOOT EXERCISE. 

In position — Stand! 

Arms in position forward and step-position forward right — arms 
in position outward and step-position side-right — arms in 
position upward and close heels — arms in position 
outward and step-position side-left — arms in position 
^forward and step-position forward left — arms down and 
close heels — in six counts — Begin! 





FREE GYMNASTICS. 


84 


LESSON 9. 

MARCHING WITll FREE GYMNASTICS. 

Arrange the class in flank rank. 

Note.—T ap the time lightly with a pencil. 

1. Hands on hips — Place ! 

2. Take eight steps forward — clapping hands forward on the firstj 

step — Begin! | 

On the first of each eight steps (the left foot) the hands are clapped opposite the chestj 
and on the second step ihe hands are placed on hips. During the remaining six 
steps the hands remain on hips. The counting should be done silently. Repeat thej 
exercise eight times. | 

3. Common walk — March! | 

At this command the preceding exercise is stopped. 

4. Seven steps forward (seven counts) — halt (one count) — and 

halt eight counts — in sixteen counts — Begin ! 

On the eighth count the heels are closed and the class comes to a halt. Then the 
class halts eight counts. Repeat about eight times. 

5. Common walk— March! 

6 . Seven steps forward (seven counts) — halt (one count) —• 

straighten arms downward, twice (four counts) — and raise ; 
heels twice (four counts) — in sixteen counts — Begin! 

On the first seven counts seven steps are taken. On the eighth count the heels are^ 
closed. Then, standing still, the gymnastic exercise in eight counts, is taken. Repeat 
about eight times. 

7. Common walk — March ! 

8. Arrange the rows in the aisles. 

Class —Halt! • 1 

Arms down — Place! 

In place — Rest! , I 

LEG AND ARM EXERCISE. 

In position — Stand! 

1. Longe side-right — and angular position outward — right arm 

upward — two counts — Begin! j 

2. The same to the left — in two'counts. 

3. The same, right and left — in four counts. 

4. Longe backward right and diagonal position forward, lefi 

arm upward — in two counts. 

5. Longe backward left — find diagonal position forward, righ(. 

arm upward — in two CQunts. 

6. Exercise 4 and 5, in four counts. 

y, Exercises i, 4, 2 and 5 successively — in eight couiitg, 

(For gymnastic compositions, s?c 












^T2g(&X oj'^J^OJSltioT 25 , ^J)^Q)\/€:Lr2'2€Lr2t& 


All Previous Positions and Move merits. 

'Arm Circles. 

Combiqatior|S. 

Breathiqg with Free Gymr|astics. 

Marchiqg with Free Gymqastics. 

Gymqastic Compositior\s witl^ Music or Singiqg. 


{ 








86 


FREE GYMNASTICS. 


LESaON I. 

THE FRONT ARM CIRCLES. 

Arm circles are circles more or less perfect, described in front, or at the sides of 
the body, with the hands open or closed. The arms remain as straight as is possible arid 
the movement is in the shoulder joints. During the movement, the body should remain 
straight and still. There are half and whole circles with cue or both arms. The circles 
may be described from any of the parallel, horizontal or vertical arm positions. 


A, FRONT RIGHT ARM CIRCLE TO TFIE RIGHT. 

(From Position Upward.) 

Note.— Repeat each ot the following exercises at least eight times; then have the 
arm or arms brought down and rest the class, if necessary. 

In position — Stand! ' 

Right arm in position upward, raised forward — Place! 

1. Right arm in position side-right — downward — side-left — and 

upward, in four counts — Begin! 

2. Right arm to the right in position downward — and to the left in 

position upward, in two counts. 

3. Front right arm circle to the right, in two counts. 

The arm is swung to the right into position downward, as in exercise 2, but there is 
• no pause, the arm is swung outward to the left into position upward when a slight 

pause is made. 

4. Front right arm circle to the right, continuously — Begin! 

It is best to count or tap two to each circle, one in position downward and one in 
position upward, but the movement of the arm is continuous until the command st 02 ) is 
given. 

Right arm down, lowered outward — Place! 

In place — Rest! 

B, LEFT ARM CIRCLE TO THE LEFT. 

(From Position Upward.) 

1. Exercise lA, left arm to the left. 

2. Exercise 2 A, left arm to the left. 

3. Exercise 3A, left arm to the left. 

4. Exercise 4A, left arm to the left. 

C, RIGHT ARM CIRCLE TO THE LEFT. 

(From Position Upward.) 

1. Exercise lA, right arm to the left. 

2. Exercise 2A, right arm to the left. 

3. Exercise 3A, right arm to the left. 

4. Exercise 4A, right arm to the left. 

LEFT ARM CIRCLE TO THE RIGHT. ' 

T. Exercise lA, left arm to the right. 

2. Exercise 2A, left arm to the right. 

3. Exercise 3A, left arm to the right. 

4. Exercise 4A, left arm to the right. 





FREE GYMNASTICS. 


87 


LESSON 2. 

ARM EXERCISE. 

“ (Front Arm Circles.) 

Iq position — Stand ! 

Arms in position downward — Place! 

1. Arms in position outward — arms in position upward— front 

right arm circle to the right and pause in position upward 
(two counts) — front left arm circle to the left and pause in 
position upward (two counts) — arms in position outward — 
and arms in position downward — in eight counts — Begin! 

2. Arms in position outward — arms in position upward — front 

right arm circle to the left and pause in position upward (two 
counts) — front left arm circle to the right and pause in 
position upward (two counts) — arms in position outward — 
and arms in position downward — in eight counts. 

3. Exercises i and 2, in sixteen counts. 

In place — Rest! 

LEG AND ARM EXERCISE. 

In position — Stand! 

I. Hands on hips — oblique longe-reverse forward right, and arms 
in position outward (one count) — close heels and hands on 
hips (one count) — and arms down, in four counts — Begin! 
2 . The same, except oblique longe-reverse forward left, in four counts. 

3. The same, right and left, in eight counts. 

4. Pdsts at sides — thrust arms into oblique position downward (two 

counts) — into oblique-position forward (two counts) — into 
i oblique position upward (two counts) — and arms down, in 

: eight counts. 

15. Exercises i, 2 and 4, in sixteen counts. 

I In place — Rest! 

* LEG, FOOT AND ARM EXERCISE. 

In position — Standi 

1. Arms in position side-ri^ht, and step-position side-left, in two 

counts — Begin! 

2. Arms in position side-left, and step-position side-right, in two 

counts. 

3. Exercises i and 2, in four counts. 

4. Hands on hips — longe side-right, and hands over shoulders (one 

count) — recover, and hands on hips (one count) — and arms 
down, in four counts. 

5. The same to the left, in four counts. 

6. The same right and left, in eight counts. 

7. Exercises i, 2 and 4, in eight ccfunts. 

8. Exercises 1, 2 and 5, in eight counts. 

9. Exercises 7 and 8, in sixteen counts. 










m FREE GYMNASTICS. 


, LESSON 3. 

THE DOUBLE FRONT ARM CIRCLES. 

When both arms are swung in circle together the movement is called “Double Arm 
Circle.” 

In position — Stand! 

Arms in position upward — raised outward — Place! 

1. Double front arm circle side right — and pause in position up¬ 

ward — in two counts — Begin! 

AT ONE: Both arms are swung to the right. In other words, the right arm circle 
to the right, and the left arm circle to the right, are swung simultaneously. AT TWO: 
Pause one count in position upward. 

2. Double front arm circle side-left—and pause in position up-; 

ward — in two counts i 

3. Double front arm circle inward — and pause in position upward' 

— in two counts. ' 

The right arm circle to the left, and the left arm circle to the right, are swung sim-j' 
ultaneously. j 

4. Double front arm circle outward — and pause in position up-j 

ward — in two counts 

The right arm circle to the right, and the left arm circle to the left, are swung sim i 
ultaneously. ; 

Arms down, lowered forward — Place! In place — Rest ! j 
BREATHING EXERCISE. 1 

(With P'ree Gymnastics.) 

In position — Stand! 

I. Inhale (through the nostrils) slowly, raising arms outward into 
position upward, and raising heels, all simultaneously — and 
exhale, lowering arms and heels in the same manner — Begin! 

Note —The inhaling and raising arms and heels should be done gradually and very 
slowly, counting, tapping or raising your hand, in about sixteen counts. Also sixteen' 
counts for exhaling and lowering arms and heels. " 

TRUNK, ARM, LEG AND FOOT EXERCISE. 

(Memory Exercise.) 

In position — Stand ! Hands on hips — Place! 

1. Hands over shoulders — arms in position upward — and reverse! 

order, in four counts — Begin ! ' 

2. Repeat and add: Bend trunk side-right, and step-position side-j 

left (two counts) — and the opposite (trunk left — step-position? 
right, two counts), in four counts, (four and four). ^ j 

3. Repeat and add: Arms in position outward — arms in position 

upward — and reverse orde , in four counts, (eight and four). 

4. Repeat and add: Oblique longe reverse forward-right — and 

straighten arms forward (two counts) — and oblique longe 
reverse backward left — and straighten arms forward (two 
counts) — in four counts, (twelve and four). 

5. Repeat and add: Bow trunk right — and left — in four counts, 

(sixteen and four). 

6. .^Repeat and add: Sound heels twice (two counts) --- and clap; 

hands forward, arms bent (two counts), in four counts, (twenty 
and four.) 












FREE GYMNASTICS. 


89 


LESS'ON4. 

THE SIDE A.RM CIRCLES. 

! In position — Stand ! 

A. SIDE RIGHT ARM CIRCLE FORWARD. 

Right arm in position upward, raised forward — Place! 

Right arm in position forward — downward — backward — and 
upward, in four counts — Begin! 

ONE: Position forward; palm downward. TWO: Position downward; palm 

backward. THREE: Position backward; palm downward. A slight turning of the 
trunk to the rignt. FOUR: Position upward: p.alm forward; turning the trunk to the 
front. 

Right arm in position downward, lowered forward — and in posi¬ 
tion upward — raised backward, in two counts. 

Side-right arm circle forward — pausing in position upward, in 
I two counts. 

Right arm down, lowered forward — Place! 

! In place — Rest! 

i B. SIDE LEFT ARM CIRCLE P'ORWARD. 

1. Exercise lA, left arm. 

' 2. Exercise 2A, left arm, 

3. Exercise 3A, left arm. 

C. SIDE RIGHT ARM CIRCLE BACKWARD. 

1. Exercise I A, backward. 

2. Exercise 2A, backward, 

j 3. Exercise 3A, backward. 

Z?. SIDE LEFT ARM CIRCLE BACKWARD. 

1. Exercise lA, left arm backward. 

2. Exercise 2A, left arm backward. 

3. Exercise 3A, left arm backward. 

E. DOUBLE SIDE ARM CIRCLE FORWARD. 

Note.— In the double side arm circles, the body cannot be turned and for this reason, 
the circles cannot be sw.ung perfectly 

1. Exercise lA, both arms, simultaneously. 

2. Exercise 2A, both arms, simultaneously. 

3. Exercise 3A, both arms, simultaneowsly. 

F. DOUBLE SIDE ARM CIRLE BACKWARD. 

1. Exercise lA, both arms backward. 

2. Exercise 2A, both arms backward, 

I 3. Exercise 3A, both arms backward. 

ARM, LEG AND FOOT EXERCISE. 

In position — Stand ! 

Oblique longe-reverse forward right, and arms in position out¬ 
ward — close heels and arms in position upward — oblique 
longe-reverse forward left, and arms in position outward — 
close heels, and arms down, in four counts — Begin! 
Oblique step-position forward right, and hands on hips — ob¬ 
lique longe-reverse forward right — recover to oblique step- 
position forward right — close heels and arms down, in four 
counts. 

. Repeat exercise i, in four counts. 

Exercise 2, with left foot, in four counts. 

Exercises i, 2, 3 and 4, in s xteen counts. 






FREE GYMNASTICS. 


LESSON 5. 

TRUNK, ARM AND LEG EXERCISE. 

In position — Stand! 

1. Hands on hips (one count) — longe forward right and arms ir 

position outward (one count) —^ bend trunk forward (on( 
count) — raise trunk (one count) — close heels and hands or 
hips, (one count) — arms down (one count), in six counts — 
Begin! 

2. Exercise i to the left, in six counts. 

3. Exercises i and 2, in twelve counts. 

4. The same as exercise i except longe backward right, in six counts . 

5. The same as exercise i except longe backward left, in six counts 

6. Exercises 4 and 5, in twelve counts. 

7. Exercises 3 and 6, in twenty-four counts. 

In place — Rest! 

ARM AND FOOT EXERCISE. 

In position — Stand! 

1. Arms in position outward and raise heels — arms in position up*:- 

ward and lower heels — double front arm circle inward (twd 
counts) — arms in position outward and raise heels — arms 
down and lower heels, in six counts — Begin! 

2. The same, except double front arm circle outward, in six counts. 

3. Exercises 1 and 2, in twelve counts. 

In place — Rest! 

ARM EXERCISE. ! 

(Front Arm Circle with Hands Closed.) 

In position — Stand ! | 

1. Fists at sides (one count) — arms in position upward, hands| 

closed (o-ne count) — front right arm circle to the right (two. 
counts) front left arm circle to the left (two counts) fists af‘j 
sides (one count) — and arms down, hands open (one count),! 
in eight counts — Begin! j 

2. Fists at sides (one count) — arms in position hands closed (one 

count) — front right arm circle to the left (two counts)' — 
front left arm circle to the right (two counts) — fists at sides 
(one count) — and arms down, hands open (one count), 
in eight counts. 

3. Exercises i and 2, in sixteen counts. ; 










KREE GYMNASTICS. . *91 


LESSON 6. 

LEG, FOOT AND ARM EXERCISE. 

In position — Stand! 

Fists at sides — Place! 

Cross step-position forward right (one count) — longe side-right 
and thrust arms into slant position downward (one count) — 
recover to cross step-position forward right and fists at sides 
(^one count) — close heels (one count), in four counts — Begin! 

Cross step-position forward left (one count) — longe side-left, and 
thrust arms into slant position upward (one count) — recover 
to cross step-position forward left and fists at sides (one 
count) — close heels (one count), in four counts. 

Exercises 1 and 2, in eight counts. 

I Arms down — Place! 

I In place — Rest! 

LEG AND ARM EXERCISE. 

(Front Arm Circle.) 

In position — Stand! 

Hands on hips — Place! 

Longe side-right (one count) — arms in position upward (one 
count) — double front arm circle inward, twice (four counts) 
— hands on hips (one count) — recover and close heels (one 
count), in eight counts — Begin! 

Thp same, except longe to the left and double front anp circle 
outward — in eight counts. 

Exercises i and 2, in sixteen county. 

Arms down — Place! 

In place — Rest! 

TRUNK, LEG AND ARM EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

Bow trunk side-right (two counts) — oblique longe forward right 
(two counts) — arms in position forward (one count) — 
swing arms downward into slant position backward and bend 
knees (one count) — swing arms into position forward, and 
straighten knees (one count) — and hands on hips (one count), 
in eight counts — Begin ! 

The same to the left, in eight counts. 

Exercises i and 2, in sixteen county, 
down — Plgce! 




FREE GYMNASTICS. 


LESSOrS 7. 

LEG AND ARM EXERCISE. 

In position — Stand! 

1. Hands on hips (one count) — Oblique longe-reverse forwarc^ 

right, and arms in position outward (one count) — clos( 
heels and hands on hips (one count) — and arms down (on( 
count), in four counts — Begin ! 

2. Arms in position outward (one count) — arms in position upwarc 

and bend knees (one count) — arms in position outward and 
straighten knees (one.count) — and arms down (one count) 
in four counts. 

3. Exercise i to the left — in four counts. 

4. Repeat exercise 2, in four counts. 

5. Exercises i, 2, 3 and 4, in sixteen counts. : 

In place — Rest! - 1 

I 

LEG, FOOT AND ARM EXERCISE. ’ ! 

(Front Arm Circle.) ' - | 

I 

In position — Stand! 

1. Arms in position outward — arms in position upward — doubh 

front arm circle outward (two counts) — double front arnji, 
circle inward (two counts) — arms in position outward — ancj 
arms down, in eight counts —dBegin! 

2. Hands on hips — arms in oblique position downward — handi; 

on hips — and arms down, in four counts. 

3. Longe reverse side-right — and arms in position outward — re' 

cover, and arms in position upward — longe reverse side/ 
left — and arms in position outward — recover, and armij 
down, in four counts. 

4. Exercises i, 2 and 3, in sixteen counts. 

In place — Rest! 

LEG AND ARM EXERCISE. 

(Side Arm Circle.) 

In position — Stand! 

1. Arms in position upward, raised outward (one count) — longt 

side-right (one count) — side-right arm circle forward (twc 
counts) — side-left arm circle forward (two counts) — re 
cover, and close heels (one count) — arms down, loweret 
outward (one count), in eight counts — Begin! 

2. The same, except longe side-left and side arm ciiccl^ backward 

in eight counts. 

3. Exercises i and 2, in sixteen counts. 









FREE GYMNASTICS. 


93 


LESSONS. 

TRUNK, Ltl^G AND ARM EXERCISE. 

In position — Stand! 

Arms in position outward (one count) — longe side-right and fold 
arms backward (one count) — bend trunk side-right (two 
• counts) — bend trunk side-left (two. counts) — recover, and 
arms in position outward (one count) — and arms down 
(one count), in eight counts — Begin! 

The same to the left, in eight counts. 

Exercises i and 2, in sixteen counts. 

In place — Rest! 

EEG AND ARM EXERCISE. 

(Ekont Arm CircIvH.) 

In position — Stand! 

Longe reverse side-right, and arms in position outward (one 
count) — recover, and arms in position upward (one count) 
double front arm circle inward twice (four counts) — longe 
reverse side-left, and arms in position outward (one count) 
— recover, and arms down (one count), in eight counts —1 
Begin! 

In place — Rest! 

EEG AND ARM EXEiRCISE. 

(Front Arm Cikcte.) 

In position — Stand! 

Arms in position outward, and bend knees (one count) — arms 
in position upward, and straighten knees (one count) — 
double front arm circle sideways right (two counts) — double 
front arm circle sideways left (two counts) — arms in posi¬ 
tion outward, and bend knees (one count) — and arms down 
and straighten knees (one count), in eight counts— Begin! 










94 


FREE GYMNASTICS. 


LESSON 9. 

IvEG AND ARM EXERCISE. ' 

(Front Arm Circte.) 

In position — Stand ! 

1. Arms in position outward (one count) — arms in position up¬ 

ward (one count) — longe reverse forward-right (two counts) 
— double front arm circle outward (two counts) — arms ill 
position forward (one count) —• and arms down (one coiint)^ 
in eight counts. 

2. Arms in position forward (one count) — arms in position up-i 

ward (one count) — longe reverse forward-left (two counts); 

. double front arm circle inward [two counts] — arms in| 

position outward [one count] — and arms down [one count], j 
in eight counts. ' 

3. Exercises i and 2, in sixteen counts-. 

In place — Rest I 

MARCHING WITH FREE GYMNASTICS. 

Supposing the class to be arranged in flank rank, and to be on a march, exercise i 
like the following may be given: 

Positions. ^ 

1. Arms in slant position upward — Place! 

2. Arms in slant position side-right upward — Place! 

3. Arms in opposite position — Place! 

4. Arms in oblique position downward — Place! I 

5 . Arms folded backward — Place! | 

6. Arms down — Place! etc., etc. i 

B, Exercises, ; 

Hands on hips — Place! 

:. Arms in position downward, pausing one count — and hands on 
hips, pausing one count, all in four counts — Begin! 

1. Arms down, on the left foot. 

2. Arms at rest, on the right foot. 

3. Hands on hips, on the left foot. 

4. Arms at rest, on the right foot, etc., etc. 

In other words, at each left step there is a movement of the arms, and at each right 
step ^he arms are held still. 

NpTK.-=-Af^er several repetitions g^ye the command stoj)! 

2. Arms in position outward, pausing one count — and hands o^ 

hips, pausing one count, all in four counts — Begin! 

3, Exercises I and 2, in eight counts. 

Note—G jye other variations of arm movements, 

(For gymnasug eompositions see page 106,) 












Index of Positions, Movements 
Exercises. 

I '■ 

All previous Positioqs and Movements, 

Balance Lorjge-reverse. 

Cross-longe. 

^ Cross Loqge-reverse. 

Combinatior[S. 

Breatl]ir|g witFj Free Gyrr[r]astics. 

Marching wittj Free Gynqqastics. 

‘ Gymnastic Compositions with Music,.or Singing. 







96 


FREE GYMNASTICS. 


_____-^- 1 

LESSON 1. I 

THE CROSS EONGE POSITION. ' l 

As the direct longe, in regard to distance, is a continuation of the direct step-position, | 
and the oblique longe, of the oblique step-position, so is the cross longe a continuation of 
the cross step-position. . | 

In position — Stand! :| 

Haneys on hips — Place! ' 

1. Cross longe forward right, in two counts 
— Begin! 

The right foot crosses the line of the heels; in other respects, same | 
as the direct longe. | 

2. Cross longe forward left, in two counts. 1 

3. Cross longe backward right, in two counts. ' , 

Right foot back of left foot. V 

4. Cross longe backward left, in two counts. 

Arms down — Place! 

In place — Rest!~ 

BEG AND ARM EXERCISE. : 

In position — Stand! 

T. Longe side-right, and arms in position forward (one count)- 

arms in position upward, hands closed (one count) — double 
front arm circle outward (two counts) — double front arm 1 
circle’ inward (two counts) — arms in position forward 
(hands open) (one count) — recover and arms down (one 
count), in eight counts — Begin! 

2. The same to the left, in eight counts. I 

3. Exercises i and 2,'in sixteen counts. | 

In place — Rest! j 

* I 

LEG, ARM AND FOOT EXERCISE. 

In position — Stand ! i 

Hands on hips — Place! 

1. Arms in position downward, and raise heels (one count) — hands 

on hips, and lower heels (one count) — arms in position! 
downward and raise heels (one count) — arms in position ^ 
outward, and lower heels (one count) — longe side-right, and 
arms in position upward (one count) — recover, and arms in j 
position outward (one count) —longe side-left, and arms in 
position downward (one count) — recover, and hands on 
hips (one count), in eight count's — Begin! 

2. The same, beginning with longe side-left, in eight counts. 

3. Exercises i and 2, in sixteen counts. 

Arms down — Place! 



Cross longe forw. right. 













FREE GYMNASTICS. 


LESSON 2. 

THE CROSS EONGE REVERSE.' 

In the cross longe reverse the stepping foot is on the opposite side of the line ad¬ 
vancing from the heels. 

In position — Stand I 

Arms folded backward — Place! 

Cross longe reverse right, in two counts — Begin 1 

The stepping foot is about midway between cross step-position and cross longe. 

Cross longe reverse forward left, in two counts. 

Cross longe reverse backward right, in two counts. 

Cross longe reverse backward-left, in two counts. 

Arms down — Place ! 

In place — Rest! 


TRUNK, URG, ARM AND FOOT FXP^RCISR. 

In position — Standi 

[ Arms in position upward, raised outward (one count) — bend 
trunk side-right (two counts) — raise heels (two counts) —■ 
! bend trunk side-left (two counts) — and arms down, lowered 

j outward, (one count) in eight counts — Begin! 

i| Arms in position upward, raised forward — longe reverse side- 
I right and hands ove shoulders — recover, and arms up- 

I' ward — longe reverse side-left and hands over shoulders 

, — recover, and arms upward — raise heels and hands over 

shoulders — lower heels and arms upward — and arms 
^ - down, lowered forward, in eight counts. 

( Exercises i and 2, in sixteen counts. 

In place — Rest! 

' ■ CFG AND ARM EXERCISE. 


In position — Stand ! 

Hands on hips — Place! 

Cross longe reverse backward-right (two counts) — bend knees, 
and straighten arms outward (two counts) — cross longe for¬ 
ward left (two counts) — and bend knees, and straighten 
arms outward (two counts), in eight counts — Begin! 

Cross longe reverse backward-left (two counts) — bend knees and 
straighten arms forward (two counts) — cross longe forward- 
right (two counts) — and bend knees, and straighten arms 
forward (two counts), in eight countS; 

Exercises i and 2, in sixteen counts. 

Arms down — Place! 






FREE- GYMNASTICS. 


98 

LESSON 3. 

THE BALANCE LONGE REVEKSE- 

In the balance longe reverse the stepping foot does not touch the floor, but is heldj 
immediately over it. 'Ihe body balances on the standing limb. j 

Note. —Before introducing the balance longe reverse into your exercises, drill on: 
the follovi'ing separately: j' 

a. Balance direct longe reverse. | 

b. Balance oblique longe reverse. \ 

c . Balance cross longe reverse. 

FACING WITH ARM AND FOOT FXEKCISF. | 

In position — Stand! 

1. Sound heels (one count) — arms in position forward (one count) 

— hands on hips (one count) — right face (one count) — I 
arms in position downward (one count) — arms in position^ 
forward, and clap hands (one count) — hands on hips (onei 
count) — and arms down (one count), in eight counts •— the i 

exercise four times, in thirty-two counts — Begin! I 

1 

2. The same, except facing to the left, in thirty-two counts. 

In place — Rest! 

TRUNK, ARM AND FOOT FXFRCISR, ; 

In position — Stand! i 

1. Arms in position outward (one count) — arms in position up-j 

ward (one count) — double front arm circle outward, and j 
sound heels *(two counts) — double front arm circle inward, 1 
and sound heels (two counts) — arms in position outward j 
(one count) — and arms down (one count), in eight counts i 
— Begin! i 

*The heels are sounded (raised and lowered) on the first of the two counts. j 

2. Arms in position forward (one count) — hands over head (one j 

} 

count) — bend trunk side-right (one count) — rock trunk 
sideways from right to left, three times (three counts) — 
raise trunk from the left, and arms in position forward (on^ 
count) — and arms down (one count), in eight counts, 

3. Exercises i and 2, in sixteen counts. 







VkM GYMNASncl 


99 


LESSON 4. 

BREATHING EXERCISE. 

(With Free Gymnastics.) 

In position — Stand! 

Inhale through the nostrils, taking a full breath, and raise arms in¬ 
to position outward slowly, eight counts,— and exhale com¬ 
pulsively through the mouth and lower arms quickly, in one 
count — Begin! 

The same, except raising arms outward into position upward. 

eeg and arm exercise. 

In position — Stand! 

Hands on hips — Place! 

a, Balance longe reverse forward right (one count) ' 
close heels and arms in position lorward 
(one count) — balance longe-reverse forward 
left (one count) — close heels and arms in 

position upward (one count).4 counts, 

Longe sidelight and double front arm circle 
inward *(one count) — in position of longe : 
double front arm circle inward * (one count) 

— recover and double front arm circle inward 
(one count) in fundamental position : double 
front arm circle inward* (one count) 4 counts. 

c, Longe side-left, and double front arm circle in ). all in 16 counts. 

ward*(one count) in position of longe: double 
front arm circle inward*(one count)— recover 
and double front arm circle inward* (one 
count) in fundamental position: double front 
arm circle inward *(one count).4 counts. 

d, Balance^longe-reverse forward left (one count) — 

close heels and arms in position forward (one 
count) — balance longe-reverse forward right 
(one count) — close heels and hands on hips 
(one count.).in 4 counts. 

* The eight arm circles are swung continuously. 

Arms down — Place! 

In place — Rest! 


LEG AND ARM EXERCISE. 

In position — Stand! 

Longe-reverse side-right and double front arm circle inward 
twice, in two counts — Begin! 

ONE: Arm circle, and longe-reverse. TWO: Arm circle, and recover. 

The same, except longe-reverse side-left, in two counts. 

Exercises i and 2, in four counts. 











io6 


FREE GYMNASTICS. 



LESSON 5. 


LEG AND ARM EXERCISE. 

In position — Stand ! 

1. Fists at sides [one count] — longe position forward-right, an». 

thrust arms into slant position backward [one count] - 
change to longe position backward-left, and fists at side 
[one count] — change to longe position forward-right, am 
thrust arms into slant-position backward [one count] — re 
cover, and fists at sides [one count] — and arms do^yn [omi. 
count], in six counts — Begin! 

Note, —In changing from one longe position to another, the feet are not move* 

Changing from longe position forward-right to backward-left, the left knee is bei 
and the right straightened. The body is moved backward, its weight resting over tl 
left knee. 

Changing from longe position backward-left to forward-right, the body is mov< 
forward, the right knee bent and the left knee straightened. 

2 7 The same, except beginning forward-left, in six counts. 

3. Exercises i and 2, in twelve counts 

In place — Rest! 

ARM AND LEG EXERCISE. 

In position — Stand I [ 

I. Arms in position outward [one count] — arms in position u| 
ward [one count] — longe position side-right, and doubl|' 
front arm circle inward, twice [two counts] — recover, am 
same arm circle, twice [two counts] — longe position side 
left, and same arm circle, twice [two counts] — recover, an; 
same arm circle, twice [two counts] — arms in position oui 
ward [one count] — and arms down [one count], in twelv 

counts — Begin ! ■ 

^ - 

Note. —All the arm circles are continuous. 

In place — Rest! ‘ 

I. Arms in position upward, raised outward, and bend knees [on 

count] — arms in position outward, and straighten knee 

[one count] — balance longe reverse position side-right an:, 
hands over head [one count] — recover, and arms in posi‘ 
tion outward [one 0ount] — balance longe-reverse positio 
side-left, and hands over head [one count] — recover, am* 
arms in position outward [one count] — arms in positiol, 
upward and bend knees [one count]*— and arms down, low 
ered outward, and straighten knees [one count], in eighj, 
counts — Begin! I 












F'REE GVMNASticS. 


i6i 


LESSON 6. 

In position — Stand ! 

Hands on hips — Place! 

Cross step-position forward-right with bending knees (one count) 

— oblique longe reverse position backward-right (one count) 

— recover, closing heels (one couat) — sound heels (one 
count), in four counts — Begin! 

Arms in position forward (one count) — arms folded backward 
(one count) — arms in position downward (one count) — 
and hands on hips (one count), in four counts. 

Same as exercise i, except left foot, in four counts. 

Same as exercise 2, except arms in position upward, in four 
counts. 

Exercises i, 2 3 and 4, in sixteen counts. 

Arms down — Place! 

In place — Rest! 

LEG AND ARM EXERCISE. 

In position -- Stand ! 

Longe pos tion side-right, and hands over shoulders —turn trunk 
into position side-left and straighten arms in position for¬ 
ward — and reverse order, in four counts — Begin ! 

Reverse order: turn trunk to the front, and place hands over shoulders — recover, 
and arms down. 

The same to the left, in four counts. 

The same, right and left, in eight counts. 

In place — Rest! 

LEG EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

Longe reverse position forward-right — longe reverse position 
backward-right — and reverse order, in four counts — Be¬ 
gin! 

Reverse order; longe reverse position forward-right — and recover. 

Longe reverse position forward-left — longe reverse position 
backward-left — and reverse order, in four counts. 

Exercises i and 2, in eight counts. 

Arms down — Place! 




io2 Free gymnastics. 

LESSON 7. 

FACING WITH LEG, FOOT AND ARM EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

1. Right face (one count) — sound h els (one count) — longe-reverst 

forward right — and left (four counts) — straighten arms is 
position downward (one count) and hands on hips (one count) 
in eight counts, four times — Begin! 

2. The same, except left face, in thirty-two counts. 

Arms down — Place! 

In place — Rest! ' 

ARM, FOOT AND LEG EXERCISE. 1 

In position — Stand! 

1. Arms in position upward raised outward (one count) — sound 

heels (one count) — double front arm circle side-left (two 
counts — sound heels (one count) — and arms down —^ 
in eight counts — Begin! 

2. Longe reverse position side-right, and hands on hips — recover 

and arms down, in two counts, twice (four counts.) 

3. The same, except longe-reverse side-left, in four counts. 

4. Exercises i, 2 and 3, in sixteen counts. 

In place — Rest! 

LEG EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

T. Longe position side-right (one count) — change to longe position 

side-left (one count) — and reverse order, in four counts — 
Begin! 

Reverse order: change to longe position side-right, and recover to starting position . , 
In changing from one side-longe position to another, the knee, which is straight, is ' 
bent, and the knee bent, is straightened. The feet are not moved. The trunk moved 
sideway, and the weight ot the body is thrown from one foot upon the other. 

2. The same, beginning side-left, in four counts. ' 

3. The same right and left, in eight counts. i 

Arms down — Place! 












FREE GYMNASTICS. 


103 


LESSON 8. 

LEG AND ARM EXERCISE. 

In position — Stand! 

Arms in position upward, raised outward (one count) — longe 
reverse side-right and double front arm circle inward (two 
counts) — and arms down, lowered outward, in four counts. 
Begin I 

On the third count, the heels are closed, and the arms pause in position upward. 

Arms in position upward, raised outward — longe reverse side- 
left — and double front arm circle outward — and arms 
down, lowered outward, in four counts. 

Exercises i and 2, in eight counts. 

In place — Rest! 

LEG AND ARM EXERCISE. 

In position — Standi 

Left face, longe backward right, and arms in position forward 
(one count) — change to longe position forward-left and' 
swing arms into slant position backward (one count) — and 
reverse order, in four counts — Begin! 

Reverse order; change to longe position backward-right, and swing arms into posi¬ 
tion forward — recover, right face, and arms down. 

ONE: Turn to the left on the left heel, longe backward with the right foot, and 
raise the arms into position forward. TWO; Bend the left knee and straighten the 
right leg, and swing the arms into slant position backward. THREE: Bend the right 
knee, straighten the left leg, and swing the arms into position forward. FOUR; Close 
heels, turn to the right on the left heel, and lower the arms. 

The same, beginning right face, in four counts. 

The same, right and left, in eight counts. 

FACING, WITH ARM EXERCISE. 

In position — Stand! 

Arms in position forward, and right — Face! 

A quarter turn to the right, and arms in position forward, simultaneously. 

Swing arms down in front, right about face (one-half turn), and 
arms in position forward (one count) -- arms in position up¬ 
ward — hands over shoulders — arms in position forward — 
swing arms into position backward — swing arms forward 
into position upward — hands over shoulders — arms in 
position forward (eight counts) — repeat, facing to the left 
(eight counts), all in sixteen counts — Begin! 

Arms down, and front — Face! 











104 


FREE GYMNASTICS. 


LESSON 9. 

MARCHING WITH FREE GYMNASTICS. 

Supposing the class to be arranged in flank rank, and on a march, give the followin 
or similar exercises: * i 

1. Three steps forward [three counts] — close heels, and halt [oni 

count] — arms in slant position upward [one count] — armj 
folded backward [one count] — hands on hips [one counf 
— and arms down [otie count], in eight counts — Begin! | 

After several repetitions, give the command; 

2. Common walk — March! 

3. Three steps forward [three counts] — close heels, and halt [oik 

count] — raise heels, twice [four counts] — cross step-posi 
tion with bending knees forward-right and left [four counts] 
in twelve counts — Begin! 

After several repetitions, give the command: 

4. Common walk — March! etc , etc. 

FACING, WITH TRUNK, LEG ANI.) ARM EXERCISE. 

In position — Stand! 

1. Hands on hips [one count] — right face [one count] — longe 

side-right and bow trunk to the right [two counts] — tlK 
same to the left [two counts] — left face [one count] — and 
arms down [one count], in eight counts — Begin! 

ONE: Hands on hips. TWO: Right face. THREE: With the longe side-right 
the trunk is turned to the right and bent forward, FOUR: The trunk is raised, and tht 
heels closed. FIVE and SIX; Same as three and four, SEVEN: Left face. EIGHT 
Arms down. 

2. The same, beginning left face, in eight counts. 

3. The same, right and left, in sixteen counts. 

For gymnastic compositions, see page 106. 


EIGHTH GRADE. 

Ward schools having an eighth grade should have ^a series of free 
gymnastics written for this grade or introduce the authors “Third 
Book” containing exercises with poles, dumb-bells, wands, rings ana 
Indian clubs. 

HIGH SCHOOL. 

In the high school this manual should be used merely for teach¬ 
ing the principles of movements and for reference. 

The author’s second book, “Tactics,” and third book, “Light 
Gymnastics” should be used as soon as the scholars understand 
the commands and movements of free gymnastics. 










GYMNASTIC COMPOSITIONS 


DS 


le 

ii- 

ilymqastic Moverrjeqts aqd Positioqs, Arranged Symetrically as 
to Tima aqd Motion, Rythnqo and Form, aqd with Regard 
to the Relatior[s of Divisions of a Body of Per¬ 
sons to Each Other, may be truly termed 
,'e «/\ Work of Art." Gymnastics 

id are to the Eye what Music 

is to the Ear. 


ee 

rd 

d 






lit 



id 










io6 


FREE GYMNASTICS. 


NUMBER I. 

AN EXERCISE FOR A CLASS ARRANGED IN TWO ROWS. 
Arrangement of the Class, 

Class 





1. 

2 . 


3 


4 


> 


1 


I . II 

Teacher, 

Music: March quick-step schottische or polka. 

One: Gymnastic movement 2-8, 4 16; notes ^ time; one 
gymnastic movement; one measure of music. i 

PART I. 

Fundamental position. 

1. Introduction. Pause - - 8 counts.' 

2. Right arm outward — hand over shoulder — arm up¬ 

ward— hand over shoulder— arm outward — I 

arm down — hand on hip - arm down, in eight 
counts. Twice - - - - 16 

I 

3. The same with the left arm. Twice - - 16 

4. The same with both arms, simultaneously. Three 

times - - • - - - 24 “ 


64 counts. 












FREE GYMNASTICS. 


107 


PART II. 


1. 

2. 

3 - 

4 - 


Fundamental position. 
. Pause 


8 counts. 


Turn trunk side-right, step-position side-right, and raise 
arms forward into position to the right, in two 
counts. Four times . . _ g 

The same to the left. Four times - - 8 

The same inward. Four times - - - 8 

Row I. to the left. } 

Row II. to the right, f 

The same outward. Four times 


Simultaneous. 


Row I. to the right. 
Row II. to the left. 


Simultaneous. 


6 . 


Step-position forward right and left, and arms forward 
with clapping hands, twice (four counts) — and 
raise heels and arms upward (raised outward) twice 
(four counts) — in eight counts. Twice - 16 

Pause. 8 


64 counts. 


PART III. 


Fundamental position. 

f. Exercises a, b and c, consecutively - - 16 counts. 

a. Hands on hips — hands over shoulders — arms upward — arms outward — and 

reverse order, m eight counts. 

b. Hands on hips — bend trunk side-right, and step-position side-left—and reverse 

order, in four counts. 

c. Hands on hips — bend trunk side-left, and step-position side-right — and 

reverse order, in four counts. 


2 . 
3 - 


Exercise i in. the order a, c, b 
Exercise i. 


Row I. a, c, b, consecutively, } 
Row II. a, b, c, consecutively, ( 


simultaneous 


ff* 


Exercise i. 


Row 1. a, b, c consecutively, 
R(^w II. a, c, b, consecutively, 


simultaneous 


16 counts* 


16 


16 “ 


64 counts,- 













io8 


FREE GYMNASTICS. 


A I 
2 

3 

4 

B I 
2 


NUMBER 2. 

AN EXEKCISE FOR A CLASS ARRANGED IN THREE ROWS. 
Arrangement of Class. 


o 

aa 

C lass. 


Ill 


I 


Teacher. ^ 

Note. —This arrangement may, of course, be changed. Other arrangements are: r, 

а. Rows ! and III, boys; and row II, girls. 

б . All boys. 

C. All girls. -v 

P.\RT I. > 

Thevte: Hands over shoulders — straighten arms — and re> 
verse order. 

Fundamental position, 

. Introduction. Pause - - 8 counts 

All: Hands over shoulders — straighten arms for¬ 
ward— and reverse order, in four counts. Twice 8 “ 

All: The same outward. Twice - - 8 ‘• 

All: The same ujiward. Twice - - 8 “ 

Pause . . . . _ 8 ‘‘ 


Row I and HI upward ] . 

Row II outward | simultaneous 


8 


Row I and HI outward 
Row H upward 


- simultaneous 


Row I side-right ) 

Row HI side-left >■ simultaneous 
Row II upward ) • 


64 counts! 













3 - 


4 - 


4 - 


FREE GYMNASTICS. 109 

PART II. 

Positions.—(T he positions .^re taken on the first of each four counts. During the 
remaining three counts, these positions are held.) 

All: Hands on hips - _ _ . 4 counts. 

Row I and III: Horizontal position ) 

sideways.>■ simultaneous. 4 “ 

Row II: Hands over head.) 

Row I : Slant position side-right,^ 

upward..| 

Row III: Slant position side-left, up- simultaneous. 4 ‘‘ 

ward.I 

Row II: Horizontal position sideways J 

All: Arms down - - - - - 4 “ 

PART III. 16 counts. 

The 7 ne: Bend trunk sideways, and straighten arms. 

Hands on hips . . . . . j count.' 

Pause . . _ . . y counts. 

All: Bend trunk side-right (two counts) —^ and 
straighten arms outward (two counts) — in four 
counts. Twice - - - - 8 “ 

All: Bend trunk side-left — and straighten arms up¬ 
ward — in four counts. Twice - - 8 “ 

All: Exercises 2 and 3 alternately, in eight counts 

once ----- 8 “ 

Pause. - - - - - - 8 

Row I: Bend trunk side-left —) 
and straighten arms upward. | 

Row III: Bead trunk side right I g 

and straighten arms upward { 

Row II: Bend trunk forward — j 
and straighten arms outward. J 

Row I: Bend trunk side-right ) 

— and straighten arms out- • | 
ward. I 

Row III: Bend trunk side-left — Twice, simultaneous. 8 “ 

and straighten arms outward, j 
Row II: Bend trunk backward — I 
and straighten arms upward. J 
Exercises B 2 and B 3, alternately, in eight counts. Once 8 


64 counts. 













FREE GYMNASTICS. 


NUMBER 3. 

AN EXERCISE FOR A CLASS ARRANGED IN FOUR ROWS. 
Arrangement of Class. 


o o 

Class. 


Ill 


IV 


Tea.licr. 


8 counts 


Other arrangements: 

a. Rows 1 and IV, girls. 

,Rows II and III, boys. 

b. All boys. 

C. All girls. 

Theme: Hands over shoulders — straighten arms — and revers^ 
order. 

Fundamental position. 

Pause 

a. All: Hands over shoulders — arms outward -- 

hands over shoulders — arms upward — 
hands over shoulders — arms outward — 
hands over shoulders — arms down 

b. Hands over shoulders--arms upward-- 
hands over shoulders — arms outward — 
hands over shoulders — arms upward — 
hands over shoulders — arms down 

Rows I and HI exercise 2 a 
Rows II and IV exercise 2 b 
Rows I and IV exercise 2 a 
Rows II ^nd HI exercise 2 b 
Paus?; 


}si 


Simultaneous, twice 
I Simultaneous, twice 


8 

16 

16 

8 


64 counts, 















FREE GYMNASTICS. 


111 


TART 11 . 

Positions. —The positions are taken on the first count of each four counts. During 
the remaining three counts the positions are held. 


All: Diagonal position sideways^right, arms upward 

w w 

All: Reverse the position 

// // 

Rows I and II retain their position ) 

Rows III and IV reverse j 

/ / 

All: Reverse _ - . . . 

\\ // 

Rows II and III retain their position ) 

Rows I and IV reverse ) 

/\ /\ 

All: Reverse . _ . . . 

\/ \/ 

Arms down 
Pause 


PART III. 

Th( 7 ne: Fists at sides — longe — and thrust arms. 
Fundamental position. 

a. All: Fists at sides — longe sideways-right — 

thrust arms into diagonal position sideways, 
right arm upward, twice (four counts) — 
recover — and arms down, in eight counts. 
Twice _ . - - 

b. All: Fists at sides — longe sideways-left — 

trust arms into diagonal position sideways, 
left arm upward, twice (four counts) — re¬ 
cover — and arms down — in eight counts. 
Twice . _ - - 

c . All: Exercise i a and i b, alternately 
Rows I and II exercise i b } 

Rows III and IV exercise i a f 
Rows I and II exercise 


Simultaneous, twice 


TTT j TTr - ^ L >■ Simultaneous, twice 
Rows III and IV exercise i b \ 

Rows I and III exercise i b 

Rows II and IV exercise i a 

Rows I and III exercise i a 

Rows II and IV exercise r b 

Pause 


I Simultaneous, twice 
I Simultaneous, twice 


4 counts. 
4 “ 

4 “ 

4 

4 


32 counts. 


16 


16 

16 

16 

t6 


128 counts. 









I 12 


FREE GYMNASTICS. 


NUMBER 4. 

CLASS ARRANGED IN FOUR ROWS. 

Arrangement of class. 


O 


Class. 


I 11 111 IV 

Teacher. 

PART I. 
Introduction. 


4 


Theme: Cross step-position and straighten arms. 

Hands on hips - . - - - - i count.. 

Pause - - - - - - 15 countsj 

1. a Row I alone: Cross step-position forward right, twice. 4 

b Row II alone: The same to the right - - 4 “ 

c Row III alone: The same to the left - - 4 j 

d Row IV alone: The same to the lelt - - 4 ‘‘ 

2. Class: Exercises i«, i^, it: and i^, simultaneous, eight 

counts - - - - - 16 counts. 


3. a Row I alone: Straighten arms outward twice - 4 

d Row II alone: Straighten arms upward, twice 4 

c Row III alone: Straighten arms upward, twice - 4 

b Row IV alone: Straighten arms outward, twice 4 



















FREE GYMNASTICS. 


Class: Exercise 3 3 3 r and 3 d, sinmltaneous, 8 

- - - - - 16 coun^ts. 

a. .Row I alone: Cross step-position forward right, 
and straighten arms outward, sim¬ 
ultaneously, twice - - 4 “ 

^b. Row II alone: Cross step-position fo'rward right, 
and straighten arms upward, sim¬ 
ultaneously, twice - - 4 “ 

c. Row III alone: Cross step-position forward left, 
and straighten arms upward, sim¬ 
ultaneously, twice - - 4 “ 


d. Row IV alone: Cross step-position forward left, 

■and straighten arms outward, sim¬ 
ultaneously, twice - - 4 “ 

Class: Exercises .5 a, ^ b, ^ c and 5 d, simultaneously, 

8 times ’ - - - - . 16 “ 

Pause , . . . . 8 “ 


PART II. 


128 counts. 


Theme: Longe — cross step-position — raise arms — and clap 
hands. 

Row I alone: Cross step-position forward-right —“ 
longe side-right — recover, and arms 
down — arms in position forward — 
clap hands — arms in position upward, 
and clap hands — and hands on hips 8 counts. 

Row IV alone: The same, except cross step-position 

and longe to the left - - 8 ‘‘ 


Row II, same as Row I ] o- 

TTr T) r Simultaneous 

Row III, same as Row IV j 

I 

Class: Exercises i, 2 and 3, simultaneously 


8 “ 
8 “ 


Ot] ^he eighth count, arms Jown instead gf hands on hips, 


32 counts. 

' ) ■ ■ 1 I . 









FREE GYMNASTICS. 


114 


6 . 

CLASS ARRANGED IN FOUR ROWS. 
Arrangement of the Class. 


Class. 


Ill 


IV 


Teacher. 

PART I. 

Theme: Double front arm circle sideways, and raise arms. 
Fundamental position. 


1. 

2. 


Introduction. 
a. Row I alone: 


Row II alone: 
Row III alone: 


■■ 


d. Row IV alone; 


All: Row I exercise 2 a 
Row II exercise 2 b 
Row III exercise 2 c 


Pause - - 8 count 

Arms outward — arms upward — 
double front arm circle side-right 
(two counts) — left (two counts) 

— arms outward — and arms down 
in eight counts - - 8 

The same - - 8 

The same, except beginning arm 
circles at the left - - 8 

Same as Row III - . 8 

1 

I 

J- Simultaneous, twice 16 


Row IV exercise 2d J 


Pause 


64 count 















FREE GYMNASTICS* 


15 


PART II. 


Theme: 
a. Row 


Longe reverse, double front arm circle, and raise arms 
I alone: Arms outward and longe reverse 
side-right — arms upward and re¬ 
cover — double front arm circle 
side-right (two counts) — and left 
(two counts) — arms outward and 
longe reverse side-right — arms 
down, and recover, in 
The same 

The same, except beginning arm 
circles at the left and longe reverse 
left 

d. Row IV alone: Same as Row III 

1 

times. 


Row II alone: 
Row III alone: 


8 counts. 
8 


All: 


Row I exercise \a 

Row II exercise i 
r, ttt • > Simultaneous, 4 

Row III exercise i e \ ’ ^ 

Row IV exercise i d 1 


32 


64 counts. 


PART III. 

Theme: Cross step-position with bending knees — raise arms — 
double front arm circles with hands closed. 

Rows II and III alone: Arms outward — hands over 
head — cross step - position 
side-right with bending both 
knees — recover — the same 
side-left — recover — arms 
outward — and arms down 8 counts. 
Rows I and IV alone: Same as exercise i, except be¬ 
ginning cross step - position 
side-left - - 8 

All: Fists at sides — arms upward, hands closed — 
double front arm circle inward (hands closed) 
twice — fists at sides — and arms down - 8 “ 

All: Same as exercise 3, except arms circle outward 8 “ 


32 counts. 










TREE GYMNASTICS. 


1 16 


6 . 

CLASS ARRANGED IN FOUR ROWS. 
Arrangement of the Class. 


Class. 



Ill 


IV 


I. 
2 . 


'I'eacher. 
PART I 


Theme: Longe sideways and straighten arms into diagonal posi 
tion. 


Fundamental position. 

Introduction. Pause - - 8 counts 

a. Row I alone: Arms outward — hands over 
shoulders — longe side-right, and 
straighten arms into diagonal po¬ 
sition sideways, right arm up — ^ 

hands over shoulders — straight¬ 
en arms into diagonal position 
sideways, right arm up — hands 
over shoulders and recover — 
arms outward — and arms down, 
in 8 counts - - 8 


b. Row IV alone: The same to the left 

c. Pows I and II: The same to the right 

d. Rows III and IV: The same to the left 


8 ‘‘ 
8 “ 
8 












FREE GYMNTaSTICS. 


ti7 


a All: The same to the right - . . g counts. 

All: The same to the left” - . _ 8 “ 

c All: The same right and left, alternately - - 8 ‘ 

a Rows I and II: The same to the left I . o 

Rows III and IV: “ « - | simultaneous. 8 

b Rows I and II: The same to the right ) . , 

Rows III and IV: left f simultaneous. 8 

r Rows I and III: The same to the left ) . o 

Rows II and IV: - right j- simultaneous 8 

^ Rows I and III: The same to the right ) . , r. , 

Rows II and IV:- - - ^ simultaneous. 8 

96 counts. 


PART TI. 


Theine: Longe — front arm circle — and raise arms. 

Pause g counts. 

Rows I and II alone: Longe side-right and arms in 

position outward — arms in position upward — 

double front arm circle inward — double front 

arm circle outward — recover and arms in 

position outward — and arms down - 8- 

Rows III and IV:^ The same, except longe side left 8 - 

Rows I and II: The same, longe side-right } o u 

Row III and IV: - - - side-left f ^ 


32 counts.* 










Free gymnastics. 


ii8 


7. 


CI.ASS Arranged in Five Rows. 

I i I i 

15 m o w o 

Arrangement of Class. 


I 


II 


III IV V.' 


I. Introduction 


Teacher, 

PART I 

Pause 


2 . 


3. 


Rows I, II, IV and V: a Arms in position outward [one 
count] — pause in position outward [7 counts] — 8 
counts, d Arms in position upward [one count] — 
pause [one count] double, front arm circle inward, 
pausing in position upward, three times [6 counts] 

8 counts. 

Row III: a Arras in position outward [one count] — 
pause in position outward [one count] — arms in r 
position upward [one count] pause in position up¬ 
ward [one count] — double front arm circle inward 
pausing in position upward, twice, [four counts] 

8 counts. 

6 Arms in position outward [one count] — pause 
in position outward [seven counts] - 8 counts 

Rows I, III and V: a Pause in position outward [eight 
counts] - - - - 8 counts 

if arms in position upward [one count] — pause 
in position upward [one count] — double front arm 
circle inward, pausing in position upward [2 counts] 

— arms in position outward [one count] — pause 
in position outward [one count] — arms down — 
[one count] pause in position downward [one count] 

Rows II and IV: a Arms in position upward [one count] [ 

— pause in position upward [one count] — double 

front arm circle inward, pausing in position up¬ 
ward three times [ six counts] - 8 counts. 

if Arms in position outward [one count] — pause 
in position outward [five counts] — arms in positioh 
downward [one count] — pause in position dowm- 
ward [one count] - - - 8 counts. 


3 

O 

<u 

c 

a 

"3 

a 


(n 

3 

O 

c 

« 

a 

m 


4. Pause 



- 8 counts. 


I 

16 counts. ’ 



16 counts. - 




8 counts. 


48 counts. 
























FREE CxYMNASTICS. 


if9 


PART 11 . 

♦ 

Theme: Step position, longe reverse, and arm movements. 


I. 


Rows I and IV: Diagonal position outward right arm up¬ 
ward — pause [three counts] - 4 counts 

Diagonal position outward left arm upward [three 
counts] — arms down [one count] - 4 counts 

Rows II and V: Diagonal position outward, right arm 
upward [one count] — arms down [one count] — 
pause [six counts] - * - - 8 counts 

Row III: Hands on hips — hands over shoulders — 
hands over head — arms in position upward — 
hands over head — hands over shoulders — hands 
on hips — and arms down - - 8 counts 


t/5 

S 

o 

<u 



rf 


s 


2. All: Step-position side-right, and arms in position side- 
' right [one count) — close heels and arms in 

position upward [one count] — step-position side- 
left and arms in position side-left [one count] — 
close heels and arms down [one count] 


3. Rows I and II: Same as Exercise 2 except longe-reverse 

- 4 counts 3 

Rows IV and V: Same as Exercise 3, except beginning at § 
the left .... 4 counts ! ^ 

Row III: Arms in position outward in one count — j ^ 
arms in position upward in one count — arms in g 
position forward in one count — and arms down in ] 
one count - . - - - 4 counts. J 


4 - 

5 - 


Repeat Exercises i, 2 and 3 - - - - 

Rows I and II: Slant position side-left-upward, in three 
counts — arms down in one count — slant position 
side-right upward in three counts — and arms 
down in one count - - . - 8 counts 

Rows IV and V: Same as Rows i and ii except the 
opposite positions - - 8 counts 

Row III: Arms in position outward— hands over 
shoulders — hands over head — and arms in 
position upv/ard — front right arm circle to the left 
in two counts — and front left arm circle to the 
right in two counts - - 8 counts 



■SI 


J 


6 . 


Rows I and iv: Slant position side-right upward in 
three counts — arms down in one count — slant 
position side-left upward in three counts — and arms 
down in one count - - 8 counts 

Rows II and V: .Same as Rows i and IV, except the 
opposite position - - 8 counts. 

Row III: Double front arm circle inwaid, twice, in 
four counts -r- hands over head — hands over 
. shoulders — arms in position outward ^ and arms 
dowp r • 8 counts. 


I 

r 


CO 

a 

O 

0 ) 

c 

rt 


g 


S) 


8 counts. 


4 counts. 


4 counts. 


16 counts. 


8 counts. 


8 counts. 


48 counts, 















Boys. 


120 


FREE GYMNASTICS, 


ARRANGEMENT OF GRASS IN SIX ROWS. 

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o --r o o ° 

aa O M M O w 


I II III IV ■ _ V VI 

ARRANGEMENT OF CLASS IN SEVEN ROWS. 

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LIBRARY OF CONGRESS 


0 029 


50 975 0 


A Q ystem of P hysical Qulttoe. 


- S-Z- — 


Betz, 

Director and Supervisor of Physical Training, Public Schools, Kansas City, Mo 



SILVER MEDAL, PARIS EXPOSITION, 1889. 


PUBLISHED : 


First Book — Free Gymnastics 

First Book — Free Gymnastics (Abridged) 

Second Book — Tactics .... 

Third Book — Light Gymnastics (Dumb-Bells^ Indian Clubs^ etc.) 


Price Cents. 
Price yo Cents. 
Price 7j Cents. 
Price jy Cents. 


READY FOR THE PRESS: 


Fourth Book — Pofitlar Gyfnnastics (Out-of-door Sports) - Price So Cents. 

IN PREPARATION ; 


Fifth Book — Heavy Gymnastics (Stationary Apparatus.) 

Sixth Book - Gymnastic Plays and Games. 

Seventh Book — Fancy Gymnastics. (For Entertainments, etc.) 



For Particulars Address : 

Oarl Setz, 

430 Bellefontaine Avenue, 

KANSAS CITY, MO. 



























